Comparing Nutrients in 5 ounces Rye Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Almond paste	8%	52%	40%

Macro Nutrients

	Rye Bread	Almond paste	Recommended Dietary Allowance
Energy	12.7% 367kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	7.53% 5.46g	71% 51.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.6% 8.22g	18% 6.8g	38g per day for Men 19-50 years
Protein	21.5% 12g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.5% 0.47mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	3.93% 0.051mg	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	39% 156μg	26% 103μg	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	0.63% 0.57mg	0.16% 0.14mg	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	3.1% 0.47mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Almond paste	Recommended Dietary Allowance
Calcium	10.3% 103mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	71.5% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72.3μg	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	50% 4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	52.8% 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	25.3% 177mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Rye Bread versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rye Bread vs Almond paste:

• 5 ounces of Rye Bread have 5.3 times more Vitamin B1, 2.7 times more Vitamin B3, 3.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 41 times more Vitamin E than Rye Bread.
• Both Rye Bread and Almond paste provide similar amounts of Vitamin B2 per five ounces.
• Both Rye Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rye Bread vs Almond paste:

• 5 ounces of Rye Bread have 1.8 times more Iron, 7.4 times more Selenium and 67 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 2.4 times more Calcium, 2.4 times more Copper, 3.3 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Rye Bread.
• Both Rye Bread and Almond paste contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye Bread have 1.2 times more Fiber than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Energy, 8.4 times more Fat, 4.2 times more Saturated Fat, 3.3 times more Omega 3, 7.5 times more Omega 6 and 9.4 times more Sugars than Rye Bread.
• Both Rye Bread and Almond paste offer comparable quantities of Carbohydrate and Protein per five ounces.