Comparing Nutrients in 100 grams Rye VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rye	Roasted Almonds	Recommended Dietary Allowance
Energy	11.7% 338kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	16% 21g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.16g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 4.75g	g per day for Men 19-50 years
Fiber	39.7% 15g	28.7% 11g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Rye	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	10.5% 0.14mg	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	9.5% 38μg	13.8% 55μg	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	5.67% 0.85mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	122% 1.1mg	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	33% 2.63mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	97% 2.23mg	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	47.4% 332mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rye vs Roasted Almonds:

• Rye grain has 4.1 times more Vitamin B1, 4.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 28.1 times more Vitamin E than Rye grain.
• Both Rye grain and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Rye grain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rye vs Roasted Almonds:

• Rye grain has 7 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.2 times more Calcium, 3 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Rye grain.
• Both Rye grain and Dry Roasted Almonds have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rye grain has 10.8 times more Omega 3, 3.6 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 32.2 times more Fat, 20.8 times more Saturated Fat, 19.6 times more Omega 6, 5 times more Sugars and 2 times more Protein than Rye grain.
• Both Rye grain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.