Comparing Nutrients in 7 ounces Medium Rye flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Medium Rye flour	Almonds	Recommended Dietary Allowance
Energy	24% 693kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3% 2.2g	12% 8.63g	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	0.33% 0.24g	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	% 0.12g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 7.84g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	22% 87.3μg	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	19% 2.84mg	339% 51mg	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

	Medium Rye flour	Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	227% 2.05mg	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	63% 5.04mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.8% 447mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	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	39% 4.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Medium Rye flour has 1.4 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 10 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 17.9 times more Vitamin E than Medium Rye flour.
• Both Medium Rye flour and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Medium Rye flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Medium Rye flour vs Almonds:

• Medium Rye flour has 3.5 times more Selenium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 4.3 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Medium Rye flour.
• Both Medium Rye flour and Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Medium Rye flour has 32.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 32.8 times more Fat, 21.1 times more Saturated Fat, 20.6 times more Omega 6, 4 times more Sugars and 1.9 times more Protein than Medium Rye flour.
• Both Medium Rye flour and Almonds have similar amounts of Fiber per 7 oz.
• Both Medium Rye flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.