Comparing Nutrients in 1 pound Almonds VS Toasted Rye Bread

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Almonds	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	122% 1220mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	103% 0.93mg	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	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.8% 141g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Toasted Rye Bread contains 1.9 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Toasted Rye Bread have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 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.
• While Toasted Rye Bread contains 8.3 times more Selenium and 664 times more Sodium than Almonds.
• Both Almonds and Toasted Rye Bread have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Toasted Rye Bread contains 22 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• Both Almonds and Toasted Rye Bread have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.