Comparing Nutrients in 100 calories Rolls, dinner, rye VS Roasted Almonds

Weight per 100 calories

• Rolls, dinner, rye: 35g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 2.1 times more energy per unit of mass than Rolls, dinner, rye, which is very high in comparison to other foods. Rolls, dinner, rye having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, dinner, rye or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, dinner, rye	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	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	11% 0.13mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.26% 0.094mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.52% 1.36mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.68% 0.13mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.67% 0.022mg	1.75% 0.023mg	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	8.65% 34.6μg	2.3% 9.2μg	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% 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	0.79% 0.12mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	7.8% 0.07mg	20.4% 0.18mg	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	12% 0.94mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	16.2% 0.37mg	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	7.94% 55.6mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.011% 0.4g	3700g per day for Men 19-50 years

Rolls, Dinner, Rye VS Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, dinner, rye or Roasted Almonds?

Lets compare vitamin content per 100 calories of Rolls, dinner, rye vs Roasted Almonds:

• 100 calories of Rolls, dinner, rye have 10.3 times more Vitamin B1, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.8 times more Vitamin B9 than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 2.1 times more Vitamin B2 and 33.6 times more Vitamin E than Rolls, dinner, rye.
• 100 calories of Rolls, dinner, rye have insufficient amounts of Vitamin E
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Rolls, dinner, rye as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Rolls, dinner, rye vs Roasted Almonds:

• 100 calories of Rolls, dinner, rye have 1.5 times more Iron, 29.1 times more Selenium and 453 times more Sodium than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 4.3 times more Calcium, 2.6 times more Copper, 2.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Zinc than Rolls, dinner, rye.
• 100 calories of Rolls, dinner, rye lack sufficient amounts of Calcium and Potassium
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, dinner, rye have 5.3 times more Carbohydrate than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 7.4 times more Fat, 3.2 times more Saturated Fat and 9.4 times more Omega 6 than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Roasted Almonds offer comparable quantities of Energy, Fiber and Protein per 100 calories.
• 100 calories of Rolls, dinner, rye provide inadequate amounts of Omega 6
• Both Rolls, dinner, rye as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.