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

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted Almonds	Recommended Dietary Allowance
Energy	20.3% 589kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.2% 98g	32% 41.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	13.3% 9.64g	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	0.082% 0.06g	0.027% 0.02g	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	% 0.18g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 9.43g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	57% 21.6g	38g per day for Men 19-50 years
Protein	28.4% 16g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.5% 0.97mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	20.8% 0.27mg	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	58.5% 234μg	27.3% 109μg	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	11.4% 1.7mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Roasted Almonds	Recommended Dietary Allowance
Calcium	32.3% 323mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	82.4% 6.6mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	193% 4.43mg	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	60.4% 423mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, shelf stable VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 6.3 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 9.7 times more Vitamin B2, 4.9 times more Vitamin B6 and 27.8 times more Vitamin E than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 11 times more Selenium and 247.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Calcium, 9.6 times more Copper, 13.3 times more Magnesium, 4.3 times more Manganese, 2.2 times more Phosphorus, 5.4 times more Potassium and 5.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Roasted Almonds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 38.7 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2 times more Energy, 6.9 times more Fat, 3.3 times more Saturated Fat, 7.3 times more Omega 6, 1.8 times more Sugars, 4.5 times more Fiber and 2.6 times more Protein than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3