Comparing Nutrients in 7 ounces Rye Bread VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Rye Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.7% 514kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	27% 35g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	55% 21g	38g per day for Men 19-50 years
Protein	30% 17g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rye 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	71.8% 0.86mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	18% 0.23mg	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	54.6% 218μg	13.4% 53.6μg	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	0.88% 0.79mg	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	4.37% 0.65mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	212% 4.9mg	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	35.4% 248mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2% 74g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Bread versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rye Bread vs Oil Roasted Almonds:

• 7 ounces of Rye Bread have 4.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 4.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 78.7 times more Vitamin E than Rye Bread.
• Both Rye Bread and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• Both Rye Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rye Bread vs Oil Roasted Almonds:

• 7 ounces of Rye Bread have 7.5 times more Selenium and 603 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Bread have more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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.
• Both Rye Bread and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3