Comparing Nutrients in 100 grams Blanched Almonds VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Blanched Almonds	Dark Rye Flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	3.2% 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% 0g	0.32% 0.23g	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	% 0.03g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 1.8g	g per day for Men 19-50 years
Fiber	26% 9.9g	62.6% 24g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	34% 0.44mg	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	12.3% 49μg	8.25% 33μg	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	158% 23.8mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dark Rye Flour	Recommended Dietary Allowance
Calcium	23.6% 236mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	62.2% 0.56mg	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	41% 3.28mg	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	264% 6.06mg	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	68.7% 481mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Dark Rye Flour:

• Blanched Almonds have 2.8 times more Vitamin B2, 1.5 times more Vitamin B9 and 8.7 times more Vitamin E than Dark Rye Flour.
• While Dark Rye Flour contains 1.7 times more Vitamin B1, 4.6 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dark Rye Flour have similar amounts of Vitamin B3 per 100 g.
• Both Blanched Almonds as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Dark Rye Flour:

• Blanched Almonds have 6.4 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium and 9.5 times more Sodium than Dark Rye Flour.
• While Dark Rye Flour contains 1.5 times more Iron, 3.3 times more Manganese, 5.6 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dark Rye Flour have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.8 times more Energy, 23.7 times more Fat, 14.7 times more Saturated Fat, 13.8 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
• While Dark Rye Flour contains 36.8 times more Omega 3, 3.7 times more Carbohydrate and 2.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Dark Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.