Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rye Bread	13%	12%	75%

Macro Nutrients

	Oil Roasted Almonds	Rye Bread	Recommended Dietary Allowance
Energy	29.7% 860kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	7.53% 5.46g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	53.7% 30g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rye Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.18% 0.11mg	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	9.57% 38.3μg	39% 156μg	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	0.63% 0.57mg	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	245% 37mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rye Bread	Recommended Dietary Allowance
Calcium	41.2% 412mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.3μg	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	65.2% 5.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	50.8% 1.17mg	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	94% 661mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.43% 53g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 78.7 times more Vitamin E than Rye Bread.
• While Rye Bread contains 4.7 times more Vitamin B1, 1.9 times more Vitamin B5, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rye Bread have similar amounts of Vitamin B3 per 5 oz.
• Both Oil Roasted Almonds as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Oil Roasted Almonds have 4 times more Calcium, 5.1 times more Copper, 1.3 times more Iron, 6.9 times more Magnesium, 3 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Potassium and 2.7 times more Zinc than Rye Bread.
• While Rye Bread contains 7.5 times more Selenium, 603 times more Sodium and 13.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 2.3 times more Energy, 16.7 times more Fat, 6.7 times more Saturated Fat, 18.3 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Rye Bread.
• While Rye Bread contains more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rye Bread have similar amounts of Sugars per 5 oz.
• Both Oil Roasted Almonds as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.