Comparing Nutrients in 1 pound Toasted Rye Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Rye Bread	Almonds	Recommended Dietary Allowance
Energy	44.4% 1288kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	75% 98g	130g per day for Men 19-50 years
Sugars	26.5% 19g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	76.4% 29g	149% 56.7g	38g per day for Men 19-50 years
Protein	76% 42.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye 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	144% 1.73mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	117% 467μg	50% 200μg	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	1% 0.91mg	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	11% 1.68mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Almonds	Recommended Dietary Allowance
Calcium	36.3% 363mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	520% 4.68mg	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	176% 14mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	201% 3012mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Rye Bread vs Almonds:

• Toasted Rye Bread has 1.9 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 69.3 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Toasted Rye Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Rye Bread vs Almonds:

• Toasted Rye Bread has 8.3 times more Selenium and 664 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 5.1 times more Copper, 6.3 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rye Bread has 22 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Energy, 13.9 times more Fat, 5.5 times more Saturated Fat, 15.2 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Almonds have similar amounts of Sugars per 1 lb.
• Both Toasted Rye Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.