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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Dark Rye Flour	Recommended Dietary Allowance
Energy	95% 2753kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	239% 311g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	14.5% 10.5g	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	0% 0g	1.44% 1.04g	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	% 0.18g	% 1g	g per day for Men 19-50 years
Sucrose	% 20g	% 8.16g	g per day for Men 19-50 years
Fiber	125% 47.6g	284% 108g	38g per day for Men 19-50 years
Protein	172% 96g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	155% 2mg	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	30.6% 122μg	37.4% 150μg	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	785% 118mg	82.6% 12.4mg	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

	Oil Roasted Almonds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	132% 1320mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	282% 2.54mg	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	209% 16.7mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	1196% 27.5mg	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	302% 2114mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	148% 81.6μg	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	127% 14mg	208% 23mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.3% 48.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Dark Rye Flour:

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

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

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

Comparison of macro-nutrients per 1 pound:

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