Comparing Nutrients in 14 ounces Rye Reduced-calorie Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rye Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	27.8% 806kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	64% 83.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	125% 47.6g	114% 43.3g	38g per day for Men 19-50 years
Protein	64.5% 36g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	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	121% 1.46mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	41.5% 0.54mg	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	57.5% 230μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	7.4% 1.1mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	30% 302mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	485% 4.36mg	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	154% 12.3mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	385% 8.86mg	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	44.2% 310mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	119% 13mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rye Reduced-calorie Bread vs Roasted Almonds:

• Rye Reduced-calorie Bread has 4.8 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 85.4 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Rye Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Rye Reduced-calorie Bread vs Roasted Almonds:

• Rye Reduced-calorie Bread has 14 times more Selenium, 171 times more Sodium and 19.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Calcium, 8.3 times more Copper, 12.7 times more Magnesium, 4.9 times more Manganese, 6 times more Phosphorus, 7.3 times more Potassium and 5 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rye Reduced-calorie Bread has 4.1 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Energy, 18.1 times more Fat, 11.1 times more Saturated Fat, 18.2 times more Omega 6, 2.1 times more Sugars and 2.3 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Rye Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.