Comparing Nutrients in 100 grams Rye Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Rye Bread	Almonds	Recommended Dietary Allowance
Energy	8.93% 259kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	15% 8.5g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	11% 44μg	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	0.44% 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	2.2% 0.33mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Almonds	Recommended Dietary Allowance
Calcium	7.3% 73mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	35.4% 2.83mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 125mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye Bread vs Almonds:

• Rye Bread has 2.1 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 77.7 times more Vitamin E than Rye Bread.
• Both Rye Bread and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Rye Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rye Bread vs Almonds:

• Rye Bread has 7.5 times more Selenium, 603 times more Sodium and 8.5 times more Water than Almonds.
• While Almonds contain 3.7 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 6.8 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 2.7 times more Zinc than Rye Bread.

Comparison of macro-nutrients per 100 grams:

• Rye Bread has 20 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 2.2 times more Energy, 15.1 times more Fat, 6.1 times more Saturated Fat, 16.7 times more Omega 6, 2.2 times more Fiber and 2.5 times more Protein than Rye Bread.
• Both Rye Bread and Almonds have similar amounts of Sugars per 100 g.
• Both Rye Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.