Comparing Nutrients in 300 calories Toasted Rye BreadVS Almonds

Weight per 300 calories

Toasted Rye Bread

106g

Almonds

51.8g

Almonds have 2 times more energy per unit of mass than Toasted Rye Bread, which is very high in comparison to other foods. Toasted Rye Bread having high energy density.

Which food has more nutrients per 300 calories - Toasted Rye Bread or Almonds?

Macros Ratio

Protein Fat Carbs

Toasted Rye Bread

13%

11%

76%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Toasted Rye Breadvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.92%3.8g

Fat

26.7%26g

3.8 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.27%0.73g

Saturated Fat

6.16%1.97g

0.73 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.36%0.07g

Omega 3

0.097%0.002g

0.07 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.05%0.86g

Omega 6

37.6%6.4g

0.86 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g

Carbohydrate

8.6%11g

56 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.16%4.47g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.47 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.76g

Fiber

17%6.48g

6.76 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.7%9.93g

Protein

19.6%11g

9.93 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Rye Breadvs Almonds

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 .

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33.6%0.4mg

Vitamin B1

8.85%0.11mg

Thiamine

0.4 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.35 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%3.98mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.98 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.63%0.33mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.33 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6%0.078mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.078 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.2%109μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

109 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.23%0.21mg

Vitamin C

0%0mg

Ascorbic acid

0.21 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.6%0.39mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.39 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.14%1.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.37 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Rye Breadvs Almonds

8.45%84.5mg

Calcium

14%139mg

84.5 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg

Copper

59.4%0.53mg

0.22 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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41%3.27mg

Iron

24%1.92mg

3.27 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.4mg

Magnesium

33.3%140mg

45.4 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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41.6%0.96mg

Manganese

49%1.13mg

0.96 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%146mg

Phosphorus

35.6%249mg

146 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.7%193mg

Potassium

11%380mg

193 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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65.3%36μg

Selenium

3.86%2.12μg

36 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.8%701mg

Sodium

0.035%0.52mg

701 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.32mg

Zinc

14.7%1.6mg

1.32 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.89%32.7g

Water

0.062%2.3g

32.7 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Toasted Rye Bread vs Almonds:

Toasted Rye Bread has 3.8 times more Vitamin B1, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.8 times more Vitamin B9 than Almonds.
While Almonds contain 1.7 times more Vitamin B2 and 34 times more Vitamin E than Toasted Rye Bread.
Both Toasted Rye Bread and Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both Toasted Rye Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Toasted Rye Bread vs Almonds:

Toasted Rye Bread has 1.7 times more Iron, 16.9 times more Selenium and 1353.7 times more Sodium than Almonds.
While Almonds contain 1.6 times more Calcium, 2.5 times more Copper, 3.1 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Toasted Rye Bread.
Both Toasted Rye Bread and Almonds have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Toasted Rye Bread has 44.9 times more Omega 3, 5 times more Carbohydrate and 2 times more Sugars than Almonds.
While Almonds contain 6.8 times more Fat, 2.7 times more Saturated Fat and 7.4 times more Omega 6 than Toasted Rye Bread.
Both Toasted Rye Bread and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Toasted Rye Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Toasted Rye BreadVS BreadAlmondsVS BreadToasted Rye BreadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Toasted Rye BreadVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Toasted Rye Bread or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: