Comparing Nutrients in 5 ounces Rye Reduced-calorie Bread VS 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	9.92% 288kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	44.8% 17g	39% 15g	38g per day for Men 19-50 years
Protein	23% 13g	53.7% 30g	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	43.4% 0.52mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	13% 0.17mg	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	20.6% 82.2μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	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	2.65% 0.4mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	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	10.8% 108mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	150% 1.35mg	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	55% 4.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	152% 3.5mg	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	15.8% 111mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	48.5% 727mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rye Reduced-calorie Bread vs Oil Roasted Almonds:

• Rye Reduced-calorie Bread has 4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 92.8 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Rye Reduced-calorie Bread vs Oil Roasted Almonds:

• Rye Reduced-calorie Bread has 6.8 times more Selenium, 513 times more Sodium and 16.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.8 times more Calcium, 7.2 times more Copper, 12.5 times more Magnesium, 5.4 times more Manganese, 6 times more Phosphorus, 7.1 times more Potassium and 4.7 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rye Reduced-calorie Bread has more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Energy, 19 times more Fat, 11.4 times more Saturated Fat, 19 times more Omega 6, 2 times more Sugars and 2.3 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.