Nutrient Comparison: Cooked Frozen Kale VS Roasted Almonds per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Frozen Kale 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 Cooked Frozen Kale vs Roasted Almonds:
- 14 ounces of Cooked Frozen Kale have more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
- While 14 oz of Dry Roasted Almonds contain 8.6 times more Vitamin B2, 8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.8 times more Vitamin E than Boiled and Drained Frozen Kale.
- Both Cooked Frozen Kale and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
- 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
- Both Boiled and Drained Frozen Kale as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cooked Frozen Kale vs Roasted Almonds:
- 14 ounces of Cooked Frozen Kale have 37.3 times more Water than Roasted Almonds.
- While 14 oz of Dry Roasted Almonds contain 1.8 times more Calcium, 16.4 times more Copper, 4.4 times more Iron, 11.2 times more Magnesium, 4.1 times more Manganese, 11.2 times more Phosphorus, 5 times more Potassium, 2 times more Selenium and 12.3 times more Zinc than Boiled and Drained Frozen Kale.
- 14 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cooked Frozen Kale have 33.6 times more Omega 3 than Roasted Almonds.
- While 14 oz of Dry Roasted Almonds contain 16.6 times more Energy, 43.4 times more Fat, 25.9 times more Saturated Fat, 50.2 times more Omega 6, 4 times more Carbohydrate, 4 times more Sugars, 4.7 times more Fiber and 7.1 times more Protein than Boiled and Drained Frozen Kale.
- 14 ounces of Cooked Frozen Kale provide inadequate amounts of Energy and Omega 6
- 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3