Comparing Nutrients in 1 pound Almonds VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Almonds	Light Rye Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	268% 348g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	5.8% 4.2g	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	0.56% 0.41g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.6g	g per day for Men 19-50 years
Fiber	149% 56.7g	95% 36.3g	38g per day for Men 19-50 years
Protein	171% 96g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Light Rye Flour	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	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	60.3% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	81.6% 1.06mg	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	26% 104μg	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	775% 116mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Light Rye Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	107% 0.97mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	229% 5.27mg	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	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.4% 51.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Light Rye Flour:

• Almonds have 12.6 times more Vitamin B2, 4.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 30.9 times more Vitamin E than Light Rye Flour.
• While Light Rye Flour contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Light Rye Flour:

• Almonds have 20.7 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 8.4 times more Magnesium, 1.9 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Potassium and 2.3 times more Zinc than Light Rye Flour.
• While Light Rye Flour contains 4.3 times more Selenium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 37.5 times more Fat, 25.3 times more Saturated Fat, 24.6 times more Omega 6, 4.7 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Light Rye Flour.
• While Light Rye Flour contains 27.7 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.