Comparing Nutrients in 5 ounces Toasted Rye Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Rye Bread	Almonds	Recommended Dietary Allowance
Energy	14% 403kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	8.27% 6g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.5% 146μg	15.6% 62.4μg	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	0.31% 0.28mg	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	3.5% 0.52mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 196mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Rye Bread vs Almonds:

• Toasted Rye Bread has 1.9 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 69.3 times more Vitamin E than Toasted Rye Bread.
• Both Toasted Rye Bread and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Toasted Rye Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Rye Bread vs Almonds:

• Toasted Rye Bread has 8.3 times more Selenium and 664 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 5.1 times more Copper, 6.3 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc than Toasted Rye Bread.
• Both Toasted Rye Bread and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Rye Bread has 22 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Energy, 13.9 times more Fat, 5.5 times more Saturated Fat, 15.2 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Almonds have similar amounts of Sugars per 5 oz.
• Both Toasted Rye Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.