Comparing Nutrients in 100 grams Rye Reduced-calorie Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rye Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7% 203kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	6.28% 4.55g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	31.6% 12g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	9.08% 0.12mg	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	14.5% 58μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.67% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	1.87% 0.28mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.6% 76mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	106% 0.96mg	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	38.8% 3.1mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	107% 2.46mg	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	11% 78mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	34.2% 513mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye Reduced-calorie Bread vs Oil Roasted Almonds:

• Rye Reduced-calorie Bread has 4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 92.8 times more Vitamin E than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Rye Reduced-calorie Bread vs Oil Roasted Almonds:

• Rye Reduced-calorie Bread has 6.8 times more Selenium, 513 times more Sodium and 16.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.8 times more Calcium, 7.2 times more Copper, 12.5 times more Magnesium, 5.4 times more Manganese, 6 times more Phosphorus, 7.1 times more Potassium and 4.7 times more Zinc than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rye Reduced-calorie Bread has more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Energy, 19 times more Fat, 11.4 times more Saturated Fat, 19 times more Omega 6, 2 times more Sugars and 2.3 times more Protein than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Oil Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Rye Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.