Lets compare vitamin content per 100 grams of Almonds vs Medium Rye flour:
Almonds have 10 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 17.9 times more Vitamin E than Medium Rye flour.
While Medium Rye flour contains 1.4 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds and Medium Rye flour have similar amounts of Vitamin B5 per 100 g.
Both Almonds as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.
Comparing minerals per 100 grams for Almonds vs Medium Rye flour:
Almonds have 11.2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 4.3 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Medium Rye flour.
While Medium Rye flour contains 3.5 times more Selenium than Almonds.
Both Almonds and Medium Rye flour have similar amounts of Manganese per 100 g.
Comparison of macro-nutrients per 100 grams:
Almonds have 1.7 times more Energy, 32.8 times more Fat, 21.1 times more Saturated Fat, 20.6 times more Omega 6, 4 times more Sugars and 1.9 times more Protein than Medium Rye flour.
While Medium Rye flour contains 32.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
Both Almonds and Medium Rye flour have similar amounts of Fiber per 100 g.
Both Almonds as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.