Comparing Nutrients in 7 ounces Rye VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rye	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23% 671kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	27% 35g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	0.3% 0.22g	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	% 0.32g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 8.7g	g per day for Men 19-50 years
Fiber	79% 30g	55% 21g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rye	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	45% 0.58mg	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	19% 75.4μg	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	11.2% 1.7mg	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

	Rye	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	65.2% 5.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	94% 659mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	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	48% 5.26mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Rye grain has 3.4 times more Vitamin B1, 6.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Vitamin B2 and 30.6 times more Vitamin E than Rye grain.
• Both Rye grain and Oil Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Rye grain 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 Rye vs Oil Roasted Almonds:

• Rye grain has 3.4 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.1 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Rye grain.
• Both Rye grain and Oil Roasted Almonds have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rye grain has more Omega 3, 4.3 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 33.8 times more Fat, 21.4 times more Saturated Fat, 20.5 times more Omega 6, 4.6 times more Sugars and 2.1 times more Protein than Rye grain.
• Both Rye grain as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.