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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Dark Rye Flour 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 Dark Rye Flour vs Oil Roasted Almonds:

• 1 kilogram of Dark Rye Flour has 3.4 times more Vitamin B1, 6.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.1 times more Vitamin B2 and 9.5 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Almonds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dark Rye Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has more Omega 3, 3.9 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3