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

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	206% 5980kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	312% 405g	130g per day for Men 19-50 years
Sugars	67% 48.6g	31.6% 23g	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	316% 120g	38g per day for Men 19-50 years
Protein	374% 210g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	59.2% 0.77mg	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	138% 550μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.44% 4mg	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	1593% 239mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	268% 2680mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	148% 1.33mg	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	466% 37.3mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	197% 4.53mg	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	673% 4710mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12.4% 460g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 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.
• While Rye Reduced-calorie Bread contains 4.8 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Dry Roasted Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Dry Roasted Almonds have 3.5 times more Calcium, 8.3 times more Copper, 1.2 times more Iron, 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.
• While Rye Reduced-calorie Bread contains 14 times more Selenium, 171 times more Sodium and 19.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 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.
• While Rye Reduced-calorie Bread contains 4.1 times more Omega 3 and 1.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rye Reduced-calorie Bread have similar amounts of Fiber per 1 kg.
• Both Dry Roasted Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.