Comparing Nutrients in 100 grams Almonds VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	20% 579kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	31% 40.5g	130g per day for Men 19-50 years
Sugars	6% 4.35g	3.16% 2.3g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	31.6% 12g	38g per day for Men 19-50 years
Protein	37.8% 21g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	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	17% 0.21mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	171% 25.6mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27% 269mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	14.8% 0.13mg	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	46.4% 3.7mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	19.7% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.24% 46g	3700g per day for Men 19-50 years

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

• Almonds have 4.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 91.5 times more Vitamin E than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Almonds have 3.5 times more Calcium, 7.8 times more Copper, 12.3 times more Magnesium, 4.8 times more Manganese, 6.2 times more Phosphorus, 7.5 times more Potassium and 4.7 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 6.8 times more Selenium, 513 times more Sodium and 10.4 times more Water than Almonds.
• Both Almonds and Rye Reduced-calorie Bread have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2.9 times more Energy, 17.2 times more Fat, 10.3 times more Saturated Fat, 17.4 times more Omega 6, 1.9 times more Sugars and 2.3 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 13.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• Both Almonds and Rye Reduced-calorie Bread have similar amounts of Fiber per 100 g.
• Both Almonds as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.