Lets compare vitamin content per 1 pound of Dark Rye Flour vs Almonds:
Dark Rye Flour has 1.5 times more Vitamin B1, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 4.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 9.4 times more Vitamin E than Dark Rye Flour.
Both Dark Rye Flour and Almonds have similar amounts of Vitamin B3 per 1 lb.
Both Dark Rye Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Dark Rye Flour vs Almonds:
Dark Rye Flour has 1.3 times more Iron, 2.8 times more Manganese, 4.4 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 7.3 times more Calcium, 1.8 times more Copper and 1.7 times more Magnesium than Dark Rye Flour.
Both Dark Rye Flour and Almonds have similar amounts of Phosphorus and Potassium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Dark Rye Flour has 49 times more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Fiber than Almonds.
While Almonds contain 1.8 times more Energy, 22.5 times more Fat, 14.1 times more Saturated Fat, 13.7 times more Omega 6, 1.9 times more Sugars and 1.3 times more Protein than Dark Rye Flour.
Both Dark Rye Flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.