Comparing Nutrients in 1 kilogram Rye Reduced-calorie Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Rye Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	70% 2030kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	119% 38g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	166% 216g	130g per day for Men 19-50 years
Sugars	31.6% 23g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	316% 120g	329% 125g	38g per day for Men 19-50 years
Protein	163% 91g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	306% 3.67mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	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	18.7% 2.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	76% 760mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	1146% 10.3mg	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	388% 31mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	111% 780mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	342% 5130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	12.4% 460g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rye Reduced-calorie Bread vs Almonds:

• Rye Reduced-calorie Bread has 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 91.5 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Rye Reduced-calorie Bread vs Almonds:

• Rye Reduced-calorie Bread has 6.8 times more Selenium, 513 times more Sodium and 10.4 times more Water than Almonds.
• While Almonds contain 3.5 times more Calcium, 7.8 times more Copper, 12.3 times more Magnesium, 4.8 times more Manganese, 6.2 times more Phosphorus, 7.5 times more Potassium and 4.7 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rye Reduced-calorie Bread has 13.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• While Almonds contain 2.9 times more Energy, 17.2 times more Fat, 10.3 times more Saturated Fat, 17.4 times more Omega 6, 1.9 times more Sugars and 2.3 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Almonds have similar amounts of Fiber per 1 kg.
• Both Rye Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.