Nutrient Comparison: Kale VS Blanched Almonds per 14 oz
Compare the macro and micronutrient content in 14 oz of Kale versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Kale vs Blanched Almonds:
- 14 ounces of Kale have more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
- While 14 oz of Blanched Almonds contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3 and 36 times more Vitamin E than Raw Kale.
- Both Kale and Blanched Almonds provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
- Both Raw Kale as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Kale vs Blanched Almonds:
- 14 ounces of Kale have 2.8 times more Sodium and 19.9 times more Water than Blanched Almonds.
- While 14 oz of Blanched Almonds contain 19.4 times more Copper, 2.1 times more Iron, 8.1 times more Magnesium, 2 times more Manganese, 8.7 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 7.6 times more Zinc than Raw Kale.
- Both Kale and Blanched Almonds contain similar levels of Calcium per 14 ounces.
- 14 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Kale have 94.5 times more Omega 3 than Blanched Almonds.
- While 14 oz of Blanched Almonds contain 16.9 times more Energy, 35.2 times more Fat, 22.2 times more Saturated Fat, 42.5 times more Omega 6, 4.2 times more Carbohydrate, 4.7 times more Sugars, 2.4 times more Fiber and 7.3 times more Protein than Raw Kale.
- 14 ounces of Kale provide inadequate amounts of Energy and Omega 6
- 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3