Comparing Nutrients in 7 ounces Blanched Almonds VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Blanched Almonds	Tostada shells, corn	Recommended Dietary Allowance
Energy	40.4% 1171kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	98% 128g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	76% 42.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tostada shells, corn	Recommended Dietary Allowance
Calcium	47% 468mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	81.4% 6.5mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	31.3% 0.72mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Tostada shells, corn:

• Blanched Almonds have 7.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 1.8 times more Vitamin B1 and 3.2 times more Vitamin B6 than Blanched Almonds.

Comparing minerals per 7 ounces for Blanched Almonds vs Tostada shells, corn:

• Blanched Almonds have 3.1 times more Calcium, 6.9 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 5.1 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Selenium and 2.4 times more Zinc than Tostada shells, corn.
• While Tostada shells, corn contain 34.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.2 times more Energy, 2.2 times more Fat, 1.5 times more Omega 6, 1.7 times more Fiber and 3.5 times more Protein than Tostada shells, corn.
• While Tostada shells, corn contain 1.8 times more Saturated Fat, 31 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 7 oz.