Comparing Nutrients in 14 ounces Boiled Red Cabbage with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage with Salt	17%	2%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Red Cabbage with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	3.97% 115kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	64% 83.4g	130g per day for Men 19-50 years
Sugars	18% 13g	26.6% 19.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.57% 4.76g	0.055% 0.04g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 5.64g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 19g	g per day for Men 19-50 years
Fiber	27% 10.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.48% 1.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.6% 43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.7% 2.6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.74% 361g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage with Salt VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Cabbage with Salt versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Cabbage with Salt vs Roasted Almonds:

• 14 ounces of Boiled Red Cabbage with Salt have 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 20 times more Vitamin B2, 9.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B9 and 199.2 times more Vitamin E than Boiled and Drained Red Cabbage with Salt.
• Both Boiled Red Cabbage with Salt and Roasted Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Red Cabbage with Salt have insufficient amounts of Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Red Cabbage with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Cabbage with Salt vs Roasted Almonds:

• 14 ounces of Boiled Red Cabbage with Salt have 81.3 times more Sodium and 37.7 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6.4 times more Calcium, 20.4 times more Copper, 5.7 times more Iron, 16.4 times more Magnesium, 10 times more Manganese, 14.3 times more Phosphorus, 2.7 times more Potassium and 13.2 times more Zinc than Boiled and Drained Red Cabbage with Salt.
• Both Boiled Red Cabbage with Salt and Roasted Almonds contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Almonds contain 20.6 times more Energy, 583.8 times more Fat, 372 times more Saturated Fat, 681.3 times more Omega 6, 3 times more Carbohydrate, 1.5 times more Sugars, 4.2 times more Fiber and 13.9 times more Protein than Boiled and Drained Red Cabbage with Salt.
• 14 ounces of Boiled Red Cabbage with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Red Cabbage with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.