Comparing Nutrients in 100 calories Roasted Almonds VS Toasted Rye Bread

Weight per 100 calories

• Roasted Almonds: 16.7g
• Toasted Rye Bread: 35.2g

Roasted Almonds have 2.1 times more energy per 100g than Toasted Rye Bread. It has very high energy density when compared to other foods. Toasted Rye Bread having high energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Toasted Rye Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Roasted Almonds	Toasted Rye Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.7% 0.29g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	2.05% 1.5g	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	5.93% 2.25g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted Rye 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	2% 0.026mg	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	9.07% 36.3μg	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	0.078% 0.07mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	4.5% 45mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	8% 0.072mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	3.6% 15mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	14% 0.32mg	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	6.94% 48.6mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.9% 64.4mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.3% 11g	3700g per day for Men 19-50 years

Roasted Almonds VS Toasted Rye Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Toasted Rye Bread?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Toasted Rye Bread:

• 100 calories of Roasted Almonds have 1.7 times more Vitamin B2 and 30.7 times more Vitamin E than Toasted Rye Bread.
• While 100 kcal of Toasted Rye Bread contain 10.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.9 times more Vitamin B9 than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 100 calories of Toasted Rye Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Toasted Rye Bread:

• 100 calories of Roasted Almonds have 1.6 times more Calcium, 2.6 times more Copper, 3.1 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Toasted Rye Bread.
• While 100 kcal of Toasted Rye Bread contain 1.7 times more Iron, 35.8 times more Selenium and 466 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Rye Bread contain similar levels of Manganese per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium
• 100 calories of Toasted Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 6.9 times more Fat, 2.8 times more Saturated Fat and 7.6 times more Omega 6 than Toasted Rye Bread.
• While 100 kcal of Toasted Rye Bread contain 5.3 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Rye Bread offer comparable quantities of Energy, Fiber and Protein per 100 calories.
• 100 calories of Toasted Rye Bread provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Toasted Rye Bread provide inadequate amounts of Omega 3 in 100 calories.