Comparing Nutrients in 500 calories Almonds VS Rye Reduced-calorie Bread

Weight per 500 calories

• Almonds: 86.4g
• Rye Reduced-calorie Bread: 246g

Almonds have 2.9 times more energy per 100g than Rye Reduced-calorie Bread. It has very high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Rye Reduced-calorie Bread?

Macros Ratio

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

Macro Nutrients

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	76.7% 100g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	7.78% 5.64g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	77.8% 29.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	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	148% 22mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	23.2% 232mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	36.4% 0.33mg	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	40% 3.2mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	48.5% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Rye Reduced-calorie Bread:

• Almonds have 1.7 times more Vitamin B2 and 32.1 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.1 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Almonds.
• Both Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Rye Reduced-calorie Bread:

• Almonds have 1.2 times more Calcium, 2.7 times more Copper, 4.3 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.4 times more Iron, 19.4 times more Selenium and 1463.2 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 6 times more Fat, 3.6 times more Saturated Fat and 6.1 times more Omega 6 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 39 times more Omega 3, 5.4 times more Carbohydrate, 1.5 times more Sugars and 2.7 times more Fiber than Almonds.
• Both Almonds and Rye Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.