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

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 3 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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rye Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	46.7% 17.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	24% 13.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oil Roasted 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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	2.26% 0.11mg	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	3.34% 13.3μg	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	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.2% 112mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	53% 1.2mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Rye Reduced-calorie Bread has 11.9 times more Vitamin B1, 2.1 times more Vitamin B3, 3.9 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 31 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Oil Roasted 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 Oil Roasted Almonds:

• Rye Reduced-calorie Bread has 2.5 times more Iron, 20.3 times more Selenium and 1533.9 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Calcium, 2.4 times more Copper, 4.2 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Rye Reduced-calorie Bread.

Comparison of macro-nutrients per 300 calories:

• Rye Reduced-calorie Bread has more Omega 3, 6.8 times more Carbohydrate, 1.5 times more Sugars, 3.4 times more Fiber and 1.3 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.4 times more Fat, 3.8 times more Saturated Fat and 6.4 times more Omega 6 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.