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

Macros Ratio

Protein Fat Carbs

Rye Reduced-calorie Bread
16%
12%
72%
Oil Roasted Almonds
13%
76%
11%
100 g ▼

Macro Nutrients

7%203kcal
Energy
21%607kcal
203 kcalvs607 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3%2.9g
Fat
57%55g
2.9 gvs55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.15%0.37g
Saturated Fat
13%4.2g
0.37 gvs4.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.56%0.041g
Omega 3
0%0g
0.041 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.18%0.71g
Omega 6
79.5%13.5g
0.71 gvs13.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31%40.5g
Carbohydrate
13.6%17.7g
40.5 gvs17.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.16%2.3g
Sugars
6.28%4.55g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.3 gvs4.55 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.04g
NA gvs0.04 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.38g
NA gvs4.38 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.6%12g
Fiber
27.6%10.5g
12 gvs10.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.1g
Protein
38%21.2g
9.1 gvs21.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.6%0.37mg
Vitamin B1
7.67%0.092mg
Thiamine
0.37 mgvs0.092 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg
Vitamin B2
60%0.78mg
Riboflavin
0.24 mgvs0.78 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.8%2.53mg
Vitamin B3
23%3.67mg
Niacin, nicotinic acid, niacinamide
2.53 mgvs3.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.94%0.3mg
Vitamin B5
4.6%0.23mg
Pantothenic acid
0.3 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.92%0.077mg
Vitamin B6
9.08%0.12mg
Pyridoxine
0.077 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
6.75%27μg
Folates and Folic Acid
58 μgvs27 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.67%0.04μg
Vitamin B12
0%0μg
Cobalamin
0.04 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.4mg
Vitamin C
0%0mg
Ascorbic acid
0.4 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.87%0.28mg
Vitamin E
173%26mg
Tocopherols and Tocotrienols
0.28 mgvs26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.6%76mg
Calcium
29%291mg
76 mgvs291 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.8%0.13mg
Copper
106%0.96mg
0.13 mgvs0.96 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.8%3.1mg
Iron
46%3.68mg
3.1 mgvs3.68 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.24%22mg
Magnesium
65.2%274mg
22 mgvs274 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.7%0.45mg
Manganese
107%2.46mg
0.45 mgvs2.46 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%78mg
Phosphorus
66.6%466mg
78 mgvs466 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.9%98mg
Potassium
20.6%699mg
98 mgvs699 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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50.7%28μg
Selenium
7.45%4.1μg
28 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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34.2%513mg
Sodium
0.067%1mg
513 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6%0.66mg
Zinc
28%3.07mg
0.66 mgvs3.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.24%46g
Water
0.076%2.8g
46 gvs2.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Rye Reduced-calorie Bread vs Oil Roasted Almonds:
Comparing minerals per 100 grams for Rye Reduced-calorie Bread vs Oil Roasted Almonds:
Comparison of macro-nutrients per 100 grams:



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