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

Weight per 100 calories

• Roasted Almonds: 16.7g
• Rye Reduced-calorie Bread: 49.3g

Roasted Almonds have 2.9 times more energy per 100g than Rye Reduced-calorie Bread. It has very high energy density when compared to other foods. Rye Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Roasted Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	15.3% 20g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	1.56% 1.13g	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	0.002% 0.002g	NA	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.8% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	2.9% 0.038mg	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	2.3% 9.2μg	7.14% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	26.6% 4mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.5% 45mg	3.74% 37.4mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	7.28% 0.066mg	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	7.8% 0.62mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	9.7% 0.22mg	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	11.3% 78.8mg	5.5% 38.4mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.4% 48.3mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.61% 22.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.7 times more Vitamin B2 and 29 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 14 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Dry Roasted Almonds have 2.8 times more Copper, 4.3 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.4 times more Iron, 41.1 times more Selenium and 503.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rye Reduced-calorie Bread have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 6.2 times more Fat, 3.8 times more Saturated Fat and 6.2 times more Omega 6 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 12.1 times more Omega 3, 5.7 times more Carbohydrate, 1.4 times more Sugars, 3.2 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rye Reduced-calorie Bread have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.