Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Almonds	Recommended Dietary Allowance
Energy	21% 607kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	33% 42.8g	130g per day for Men 19-50 years
Sugars	10% 7.36g	12% 8.63g	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	0.77% 0.56g	0.3% 0.22g	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	% 0.75g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 7.84g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	65.3% 25g	38g per day for Men 19-50 years
Protein	29% 16.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.76mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	227% 2.05mg	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	90% 7.2mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.4% 409mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	80.5% 44.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2, 2.3 times more Vitamin B6 and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Almonds:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 5.4 times more Selenium and 736 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Calcium, 9.9 times more Copper, 12.3 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 5.9 times more Potassium and 5.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tortillas, ready-to-bake or -fry, flour, refrigerated have 75.3 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 6.2 times more Fat, 1.3 times more Saturated Fat, 6 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Almonds have similar amounts of Sugars per 7 oz.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.