Comparing Nutrients in 300 calories Rye Reduced-calorie Bread VS Blanched Almonds

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.9 times more energy per unit of mass than Rye Reduced-calorie Bread, which is very high in comparison to other foods. Rye Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Rye Reduced-calorie Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rye Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	46.7% 17.7g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	24% 13.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	4.5% 0.058mg	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	21.4% 85.7μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.59mg	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	2.76% 0.41mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	11.2% 112mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	58% 0.52mg	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	57.3% 4.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	40.6% 0.93mg	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	16.5% 115mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rye Reduced-calorie Bread vs Blanched Almonds:

• Rye Reduced-calorie Bread has 5.6 times more Vitamin B1, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 29.2 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rye Reduced-calorie Bread vs Blanched Almonds:

• Rye Reduced-calorie Bread has 2.7 times more Iron, 25.3 times more Selenium and 78.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Copper, 4.2 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Blanched Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rye Reduced-calorie Bread has 29.8 times more Omega 3, 6.3 times more Carbohydrate, 1.4 times more Sugars, 3.5 times more Fiber and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 6.2 times more Fat, 3.7 times more Saturated Fat and 6 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.