Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Medium Rye flourVS Almonds

Macros Ratio

Protein Fat Carbs

Medium Rye flour
12%
4%
84%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

12%349kcal
Energy
20%579kcal
349 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
1.57%1.52g
Fat
51.5%50g
1.52 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
0.56%0.18g
Saturated Fat
12%3.8g
0.18 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
6.13%0.098g
Omega 3
0.19%0.003g
0.098 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
3.5%0.6g
Omega 6
72.5%12.3g
0.6 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
58%75.4g
Carbohydrate
16.6%21.6g
75.4 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
1.5%1.1g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.1 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
0.17%0.12g
Fructose
0.15%0.11g
≤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]
0.12 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
%0.06g
Glucose
%0.17g
0.06 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
%0.9g
Sucrose
%3.95g
0.9 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
31%12g
Fiber
33%12.5g
12 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
19.4%11g
Protein
37.8%21g
11 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
17%0.21mg
Thiamine
0.29 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
8.77%0.11mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.11 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
10.8%1.73mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
1.73 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.84%0.49mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.49 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
20.6%0.27mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.27 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
8.5%34μg
Vitamin B9
11%44μg
Folates and Folic Acid
34 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
9.53%1.43mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
1.43 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
4.9%5.9μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.9 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

2.4%24mg
Calcium
27%269mg
24 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
36.8%0.33mg
Copper
115%1.03mg
0.33 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
31.8%2.54mg
Iron
46.4%3.7mg
2.54 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
15%63mg
Magnesium
64.3%270mg
63 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
105%2.4mg
Manganese
95%2.18mg
2.4 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
32%225mg
Phosphorus
68.7%481mg
225 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
11%374mg
Potassium
21.6%733mg
374 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
26%14.4μg
Selenium
7.45%4.1μg
14.4 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.13%2mg
Sodium
0.067%1mg
2 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
19.7%2.17mg
Zinc
28.4%3.12mg
2.17 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.3%11g
Water
0.12%4.4g
11 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 100 grams of Medium Rye flour vs Almonds:
Comparing minerals per 100 grams for Medium Rye flour vs Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: