Lets compare vitamin content per 5 ounces of Almonds vs Rye Bread:
Almonds have 3.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 77.7 times more Vitamin E than Rye Bread.
While Rye Bread contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Rye Bread have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
Both Almonds as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Rye Bread:
Almonds have 3.7 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 6.8 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 2.7 times more Zinc than Rye Bread.
While Rye Bread contains 7.5 times more Selenium, 603 times more Sodium and 8.5 times more Water than Almonds.
Comparison of macro-nutrients per 5 ounces:
Almonds have 2.2 times more Energy, 15.1 times more Fat, 6.1 times more Saturated Fat, 16.7 times more Omega 6, 2.2 times more Fiber and 2.5 times more Protein than Rye Bread.
While Rye Bread contains 20 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
Both Almonds and Rye Bread have similar amounts of Sugars per 5 oz.
Both Almonds as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.