Comparing Nutrients in 100 grams Blanched Almonds VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Blanched Almonds	Light Rye Flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	2.95% 0.5g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	1.3% 0.93g	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	0.12% 0.09g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.57g	g per day for Men 19-50 years
Fiber	26% 9.9g	21% 8g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	18% 0.23mg	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	5.75% 23μg	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	5.53% 0.83mg	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	Light Rye Flour	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	23.7% 0.21mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	50.5% 1.16mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	32% 17.6μg	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	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 7.9 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B9 and 28.6 times more Vitamin E than Light Rye Flour.
• While Light Rye Flour contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Light 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 Light Rye Flour:

• Blanched Almonds have 18.2 times more Calcium, 4.8 times more Copper, 3.6 times more Iron, 8.4 times more Magnesium, 1.6 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium, 9.5 times more Sodium and 2.2 times more Zinc than Light Rye Flour.
• While Light Rye Flour contains 5.5 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.7 times more Energy, 39.5 times more Fat, 26.4 times more Saturated Fat, 24.7 times more Omega 6, 5 times more Sugars, 1.2 times more Fiber and 2.2 times more Protein than Light Rye Flour.
• While Light Rye Flour contains 20.8 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Light Rye Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.