Comparing Nutrients in 300 calories Blanched Almonds VS Light Rye Flour

Weight per 300 calories

• Blanched Almonds: 50.8g
• Light Rye Flour: 84g

Blanched Almonds have 1.7 times more energy per 100g than Light Rye Flour. It has very high energy density when compared to other foods. Light Rye Flour having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Light Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Blanched Almonds	Light Rye Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.08% 0.78g	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	0.1% 0.076g	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	% 0.015g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.48g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	17.7% 6.72g	38g per day for Men 19-50 years
Protein	19.4% 11g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.8% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	15% 0.2mg	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	6.23% 25μg	4.83% 19.3μg	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	80.5% 12mg	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Light Rye Flour	Recommended Dietary Allowance
Calcium	12% 120mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	20% 0.18mg	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	21% 1.67mg	9.56% 0.76mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	42.5% 0.98mg	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	35% 245mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.54% 188mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	27% 14.8μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.26% 9.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Light Rye Flour:

• Blanched Almonds have 4.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 17.3 times more Vitamin E than Light Rye Flour.
• While Light Rye Flour contains 2.9 times more Vitamin B1, 3.5 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Light Rye Flour:

• Blanched Almonds have 11 times more Calcium, 2.9 times more Copper, 2.2 times more Iron, 5.1 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Light Rye Flour.
• While Light Rye Flour contains 9.1 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Light Rye Flour have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 23.9 times more Fat, 15.9 times more Saturated Fat, 14.9 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Light Rye Flour.
• While Light Rye Flour contains 34.3 times more Omega 3, 6.8 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Light Rye Flour have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.