Comparing Nutrients in 1 kilogram Rye Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rye Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	89.3% 2590kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	132% 42g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	136% 177g	130g per day for Men 19-50 years
Sugars	53% 38.5g	62.8% 45.5g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	153% 58g	276% 105g	38g per day for Men 19-50 years
Protein	152% 85g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Oil 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	362% 4.34mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	91% 1.18mg	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	275% 1100μg	67.5% 270μg	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	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	22% 3.3mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	73% 730mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	12.8% 510μg	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	354% 28.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	1070% 24.6mg	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	179% 1250mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	402% 6030mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	10% 373g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Rye Bread versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rye Bread vs Oil Roasted Almonds:

• 1 kilogram of Rye Bread has 4.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 4.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 78.7 times more Vitamin E than Rye Bread.
• Both Rye Bread and Oil Roasted Almonds provide similar amounts of Vitamin B3 per one kilogram.
• Both Rye Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rye Bread vs Oil Roasted Almonds:

• 1 kilogram of Rye Bread has 7.5 times more Selenium and 603 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4 times more Calcium, 5.1 times more Copper, 1.3 times more Iron, 6.9 times more Magnesium, 3 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Potassium and 2.7 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rye Bread has more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.3 times more Energy, 16.7 times more Fat, 6.7 times more Saturated Fat, 18.3 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Rye Bread.
• Both Rye Bread and Oil Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3