Comparing Nutrients in 7 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	39.6% 1149kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	117% 152g	130g per day for Men 19-50 years
Sugars	12% 8.63g	2.55% 1.85g	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	0.3% 0.22g	0.25% 0.18g	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	% 0.34g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.13g	g per day for Men 19-50 years
Fiber	65.3% 25g	41.8% 16g	38g per day for Men 19-50 years
Protein	75% 42g	34.8% 19.5g	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	34% 0.41mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	11.4% 45.6μg	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	339% 51mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Light Rye Flour	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	47% 0.42mg	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	92% 7.36mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.