Comparing Nutrients in 5 ounces Almonds VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Almonds	Light Rye Flour	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	83.6% 109g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.8% 1.3g	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	0.22% 0.16g	0.18% 0.13g	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	% 0.24g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.81g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	53.5% 30g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	8.15% 32.6μg	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% 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	242% 36.3mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Light Rye Flour	Recommended Dietary Allowance
Calcium	38% 381mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	33.5% 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	65.7% 5.26mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	71.6% 1.65mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Light Rye Flour:

• Almonds have 12.6 times more Vitamin B2, 4.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 30.9 times more Vitamin E than Light Rye Flour.
• While Light Rye Flour contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Light Rye Flour:

• Almonds have 20.7 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 8.4 times more Magnesium, 1.9 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Potassium and 2.3 times more Zinc than Light Rye Flour.
• While Light Rye Flour contains 4.3 times more Selenium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 37.5 times more Fat, 25.3 times more Saturated Fat, 24.6 times more Omega 6, 4.7 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Light Rye Flour.
• While Light Rye Flour contains 27.7 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.