Lets compare vitamin content per 7 ounces of Pumpernickel Bread vs Almonds:
Pumpernickel Bread has 1.6 times more Vitamin B1 and 2.1 times more Vitamin B9 than Almonds.
While Almonds contain 3.7 times more Vitamin B2 and 61 times more Vitamin E than Pumpernickel Bread.
Both Pumpernickel Bread and Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
Both Pumpernickel Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Pumpernickel Bread vs Almonds:
Pumpernickel Bread has 6 times more Selenium, 596 times more Sodium and 8.6 times more Water than Almonds.
While Almonds contain 4 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus, 3.5 times more Potassium and 2.1 times more Zinc than Pumpernickel Bread.
Comparison of macro-nutrients per 7 ounces:
Pumpernickel Bread has 30.7 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
While Almonds contain 2.3 times more Energy, 16.1 times more Fat, 8.7 times more Saturated Fat, 10.8 times more Omega 6, 8.2 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Pumpernickel Bread.
Both Pumpernickel Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.