Lets compare vitamin content per 14 ounces of Almonds vs Toasted Rye Bread:
Almonds have 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 69.3 times more Vitamin E than Toasted Rye Bread.
While Toasted Rye Bread contains 1.9 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Toasted Rye Bread have similar amounts of Vitamin B3 per 14 oz.
Both Almonds as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Toasted Rye Bread:
Almonds have 3.4 times more Calcium, 5.1 times more Copper, 6.3 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc than Toasted Rye Bread.
While Toasted Rye Bread contains 8.3 times more Selenium and 664 times more Sodium than Almonds.
Both Almonds and Toasted Rye Bread have similar amounts of Iron per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds have 2 times more Energy, 13.9 times more Fat, 5.5 times more Saturated Fat, 15.2 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Toasted Rye Bread.
While Toasted Rye Bread contains 22 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
Both Almonds and Toasted Rye Bread have similar amounts of Sugars per 14 oz.
Both Almonds as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.