Comparing Nutrients in 7 ounces Dark Rye Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dark Rye Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.2% 645kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	27% 35g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	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	0.63% 0.46g	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	% 0.44g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 8.7g	g per day for Men 19-50 years
Fiber	124% 47.2g	55% 21g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	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	16.4% 65.5μg	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% 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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	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	141% 990mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 3.4 times more Vitamin B1, 6.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Vitamin B2 and 9.5 times more Vitamin E than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dark Rye Flour as well as Oil 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 Oil Roasted Almonds:

• Dark Rye Flour has 1.4 times more Iron, 2.5 times more Manganese, 4.4 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.9 times more Calcium, 1.7 times more Copper and 1.7 times more Magnesium than Dark Rye Flour.
• Both Dark Rye Flour and Oil Roasted Almonds have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has more Omega 3, 3.9 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 24.9 times more Fat, 15.6 times more Saturated Fat, 15 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.