Comparing Nutrients in 1 pound Almonds VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	91% 2626kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	141% 184g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	14.3% 10.4g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	143% 54.4g	38g per day for Men 19-50 years
Protein	171% 96g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	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	77.5% 0.93mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	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	775% 116mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	122% 1220mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	67% 0.6mg	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	210% 17mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	89.3% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.64% 209g	3700g per day for Men 19-50 years

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

• Almonds have 4.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 91.5 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Almonds have 3.5 times more Calcium, 7.8 times more Copper, 12.3 times more Magnesium, 4.8 times more Manganese, 6.2 times more Phosphorus, 7.5 times more Potassium and 4.7 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 6.8 times more Selenium, 513 times more Sodium and 10.4 times more Water than Almonds.
• Both Almonds and Rye Reduced-calorie Bread have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.9 times more Energy, 17.2 times more Fat, 10.3 times more Saturated Fat, 17.4 times more Omega 6, 1.9 times more Sugars and 2.3 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 13.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• Both Almonds and Rye Reduced-calorie Bread have similar amounts of Fiber per 1 lb.
• Both Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.