Comparing Nutrients in 14 ounces Medium Rye flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Medium Rye flour	Almonds	Recommended Dietary Allowance
Energy	47.8% 1385kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	47% 15g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	24% 17.3g	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	0.66% 0.48g	0.6% 0.44g	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	% 0.24g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 15.7g	g per day for Men 19-50 years
Fiber	123% 47g	131% 49.6g	38g per day for Men 19-50 years
Protein	77% 43g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	43.7% 175μg	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	38% 5.68mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	455% 4.1mg	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	126% 10mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	128% 893mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Medium Rye flour vs Almonds:

• Medium Rye flour has 1.4 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 10 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 17.9 times more Vitamin E than Medium Rye flour.
• Both Medium Rye flour and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Medium Rye flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Medium Rye flour vs Almonds:

• Medium Rye flour has 3.5 times more Selenium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 4.3 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Medium Rye flour.
• Both Medium Rye flour and Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Medium Rye flour has 32.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 32.8 times more Fat, 21.1 times more Saturated Fat, 20.6 times more Omega 6, 4 times more Sugars and 1.9 times more Protein than Medium Rye flour.
• Both Medium Rye flour and Almonds have similar amounts of Fiber per 14 oz.
• Both Medium Rye flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.