Lets compare vitamin content per 100 grams of Almonds vs Pumpernickel Bread:
Almonds have 3.7 times more Vitamin B2 and 61 times more Vitamin E than Pumpernickel Bread.
While Pumpernickel Bread contains 1.6 times more Vitamin B1 and 2.1 times more Vitamin B9 than Almonds.
Both Almonds and Pumpernickel Bread have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
Both Almonds as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.
Comparing minerals per 100 grams for Almonds vs Pumpernickel Bread:
Almonds have 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.
While Pumpernickel Bread contains 6 times more Selenium, 596 times more Sodium and 8.6 times more Water than Almonds.
Comparison of macro-nutrients per 100 grams:
Almonds have 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.
While Pumpernickel Bread contains 30.7 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
Both Almonds as well as Pumpernickel Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.