Comparing Nutrients in 100 grams Tortillas, ready-to-bake or -fry, whole wheat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, whole wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	10.7% 310kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.76g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	3.37% 2.44g	6.4% 4.63g	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	NA	0% 0g	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	NA	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	25.8% 9.8g	26% 9.9g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, whole wheat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.85% 0.12mg	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	34.5% 138μg	12.3% 49μg	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	6% 0.9mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, whole wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	114% 1.03mg	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	33% 2.63mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	NA	79.8% 1.84mg	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	49.4% 346mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tortillas, ready-to-bake or -fry, whole wheat vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 4.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 26.4 times more Vitamin E than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tortillas, ready-to-bake or -fry, whole wheat vs Blanched Almonds:

• Tortillas, ready-to-bake or -fry, whole wheat have 11.6 times more Selenium and 32.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Copper, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Blanched Almonds have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tortillas, ready-to-bake or -fry, whole wheat have 1.2 times more Saturated Fat, 8.3 times more Omega 3 and 2.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 5.4 times more Fat, 12.9 times more Omega 6, 1.9 times more Sugars and 2.2 times more Protein than Tortillas, ready-to-bake or -fry, whole wheat.
• Both Tortillas, ready-to-bake or -fry, whole wheat and Blanched Almonds have similar amounts of Fiber per 100 g.
• Both Tortillas, ready-to-bake or -fry, whole wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.