Comparing Nutrients in 7 ounces Dark Rye Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dark Rye Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	22.2% 645kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	13.3% 9.64g	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	0.63% 0.46g	0.027% 0.02g	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	% 0.44g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 9.43g	g per day for Men 19-50 years
Fiber	124% 47.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	20.8% 0.27mg	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	16.4% 65.5μg	27.3% 109μg	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	36% 5.4mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	242% 2.2mg	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	123% 9.86mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	193% 4.43mg	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	141% 990mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Roasted Almonds:

• Dark Rye Flour has 4.1 times more Vitamin B1, 4.5 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.8 times more Vitamin B2, 1.7 times more Vitamin B9 and 8.8 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Dry Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dark Rye Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dark Rye Flour vs Roasted Almonds:

• Dark Rye Flour has 1.3 times more Iron, 2.7 times more Manganese, 9 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.2 times more Calcium, 2 times more Copper and 1.7 times more Magnesium than Dark Rye Flour.
• Both Dark Rye Flour and Dry Roasted Almonds have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 14.7 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 23.7 times more Fat, 15.2 times more Saturated Fat, 14.4 times more Omega 6, 2.1 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.