Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Oil Roasted Almonds	Dark Rye Flour	Recommended Dietary Allowance
Energy	209% 6070kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	528% 686g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	32% 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% 0g	3.17% 2.3g	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	% 0.4g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 18g	g per day for Men 19-50 years
Fiber	276% 105g	626% 238g	38g per day for Men 19-50 years
Protein	379% 212g	284% 159g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	341% 4.43mg	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	67.5% 270μg	82.5% 330μg	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	1731% 260mg	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	291% 2910mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	622% 5.6mg	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	460% 36.8mg	621% 49.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	2636% 60.6mg	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	666% 4660mg	713% 4990mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	211% 7170mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	458% 50.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dark Rye Flour per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 3.1 times more Vitamin B2 and 9.5 times more Vitamin E than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 3.4 times more Vitamin B1, 6.4 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dark Rye Flour provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 7.9 times more Calcium, 1.7 times more Copper and 1.7 times more Magnesium than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains 1.4 times more Iron, 2.5 times more Manganese, 4.4 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dark Rye Flour contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.9 times more Energy, 24.9 times more Fat, 15.6 times more Saturated Fat, 15 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• While 1 kg of Dark Rye Flour contains more Omega 3, 3.9 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3