Comparing Nutrients in 7 ounces Blanched Almonds VS Rye

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rye	12%	4%	84%

Macro Nutrients

	Blanched Almonds	Rye	Recommended Dietary Allowance
Energy	40.4% 1171kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	116% 151g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.7% 1.94g	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	0.3% 0.22g	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	% 0.06g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.4g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	79% 30g	38g per day for Men 19-50 years
Protein	76% 42.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	45% 0.58mg	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	24.3% 97μg	19% 75.4μg	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% 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	314% 47mg	11.2% 1.7mg	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

	Blanched Almonds	Rye	Recommended Dietary Allowance
Calcium	47% 468mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	81% 0.73mg	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	81.4% 6.5mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	222% 5.1mg	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	136% 955mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Rye:

• Blanched Almonds have 2.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 27.9 times more Vitamin E than Rye grain.
• While Rye grain contains 1.7 times more Vitamin B1, 4.6 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Rye grain have similar amounts of Vitamin B3 per 7 oz.
• Both Blanched Almonds as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Rye:

• Blanched Almonds have 9.8 times more Calcium, 2.8 times more Copper, 1.2 times more Iron, 2.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 9.5 times more Sodium than Rye grain.
• While Rye grain contains 1.4 times more Manganese and 4.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Rye grain have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 32.2 times more Fat, 20.1 times more Saturated Fat, 18.8 times more Omega 6, 4.7 times more Sugars and 2.1 times more Protein than Rye grain.
• While Rye grain contains 27 times more Omega 3, 4.1 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Rye grain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.