Comparing Nutrients in 14 ounces Almonds VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Almonds	Dark Rye Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	210% 272g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12.6% 9.17g	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	0.6% 0.44g	1.26% 0.91g	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	% 0.67g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 7.14g	g per day for Men 19-50 years
Fiber	131% 49.6g	249% 94g	38g per day for Men 19-50 years
Protein	150% 84g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	32.7% 131μg	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	678% 102mg	72.2% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	247% 2.22mg	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	184% 14.7mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	1046% 24mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	182% 20mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Dark Rye Flour:

• Almonds have 4.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 9.4 times more Vitamin E than Dark Rye Flour.
• While Dark Rye Flour contains 1.5 times more Vitamin B1, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Dark Rye Flour have similar amounts of Vitamin B3 per 14 oz.
• Both Almonds as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dark Rye Flour:

• Almonds have 7.3 times more Calcium, 1.8 times more Copper and 1.7 times more Magnesium than Dark Rye Flour.
• While Dark Rye Flour contains 1.3 times more Iron, 2.8 times more Manganese, 4.4 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Dark Rye Flour have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Energy, 22.5 times more Fat, 14.1 times more Saturated Fat, 13.7 times more Omega 6, 1.9 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• While Dark Rye Flour contains 49 times more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Fiber than Almonds.
• Both Almonds as well as Dark Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.