Comparing Nutrients in 14 ounces Almonds VS Boiled Napa Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Napa Cabbage with Salt	35%	9%	56%

Macro Nutrients

	Almonds	Boiled Napa Cabbage with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	150% 84g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Napa Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	52.6% 210μg	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	0% 0mg	69.7% 62.7mg	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Napa Cabbage with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	12.8% 0.12mg	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	184% 14.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	26.4% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	10.2% 378g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Almonds have 4.7 times more Vitamin B1, 25.9 times more Vitamin B2, 7.2 times more Vitamin B3 and 5.9 times more Vitamin B5 than Boiled Napa Cabbage with Salt.
• While 14 oz of Boiled and Drained Chinese Napa Cabbage with Salt contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Boiled Napa Cabbage with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Boiled Napa Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Almonds as well as Boiled and Drained Chinese Napa Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Almonds have 8.4 times more Calcium, 35.6 times more Copper, 12.4 times more Iron, 27 times more Magnesium, 14.2 times more Manganese, 12.3 times more Phosphorus, 3.3 times more Potassium, 10.3 times more Selenium and 17.3 times more Zinc than Boiled Napa Cabbage with Salt.
• While 14 oz of Boiled and Drained Chinese Napa Cabbage with Salt contain 245 times more Sodium and 21.6 times more Water than Almonds.
• 14 ounces of Boiled Napa Cabbage with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 41.4 times more Energy, 293.7 times more Fat, 105.6 times more Saturated Fat, 948 times more Omega 6, 8.9 times more Carbohydrate, 7.4 times more Fiber and 14.1 times more Protein than Boiled Napa Cabbage with Salt.
• While 14 oz of Boiled and Drained Chinese Napa Cabbage with Salt contain 16 times more Omega 3 than Almonds.
• 14 ounces of Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Napa Cabbage with Salt provide inadequate amounts of Energy, Omega 6 and Carbohydrate