Comparing Nutrients in 300 calories Dark Rye Flour VS Almond paste

Weight per 300 calories

• Dark Rye Flour: 92g
• Almond paste: 65.5g

Almond paste has 1.4 times more energy per unit of mass than Dark Rye Flour, which is very high in comparison to other foods. Dark Rye Flour having high energy density.

Discover which food has more nutrients per 300 calories - Dark Rye Flour or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Dark Rye Flour	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	24% 31.3g	130g per day for Men 19-50 years
Sugars	2.94% 2.13g	32.8% 23.7g	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	0.29% 0.21g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.66g	NA	g per day for Men 19-50 years
Fiber	58% 22g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0.1% 0.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	1.8% 0.024mg	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	7.6% 30.5μg	12% 48μg	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	0.073% 0.066mg	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	17% 2.52mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Almond paste	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	33% 0.3mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	24.4% 0.56mg	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	66% 461mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	30.2% 16.6μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.85mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.25% 9.22g	3700g per day for Men 19-50 years

Dark Rye Flour VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dark Rye Flour or Almond paste?

Lets compare vitamin content per 300 calories of Dark Rye Flour vs Almond paste:

• 300 calories of Dark Rye Flour have 5.4 times more Vitamin B1, 4.2 times more Vitamin B3, 18.2 times more Vitamin B5 and 17.3 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 1.6 times more Vitamin B9 and 3.5 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Almond paste provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Dark Rye Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dark Rye Flour vs Almond paste:

• 300 calories of Dark Rye Flour have 1.7 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 10 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium, 6 times more Selenium and 4.8 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 3.3 times more Calcium than Dark Rye Flour.
• 300 calories of Dark Rye Flour lack sufficient amounts of Calcium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dark Rye Flour have 2 times more Carbohydrate, 7 times more Fiber and 2.5 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 8.9 times more Fat, 4.4 times more Omega 6 and 11.1 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Almond paste offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Dark Rye Flour provide inadequate amounts of Omega 6