Comparing Nutrients in 14 ounces Almonds VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cabbage	18%	3%	79%

Macro Nutrients

	Almonds	Cabbage	Recommended Dietary Allowance
Energy	79.2% 2298kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.4% 0.067g	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	17.7% 23g	130g per day for Men 19-50 years
Sugars	24% 17.3g	17.5% 12.7g	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	7.94% 5.75g	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	% 6.63g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.32g	g per day for Men 19-50 years
Fiber	131% 49.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	150% 84g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	38% 0.49mg	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	42.7% 171μg	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	161% 145mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	251% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cabbage	Recommended Dietary Allowance
Calcium	107% 1068mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	27.6% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	61.2% 27.5μg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.76% 71.4mg	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	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cabbage:

• Almonds have 3.4 times more Vitamin B1, 28.5 times more Vitamin B2, 15.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 170.9 times more Vitamin E than Raw Cabbage.
• While Raw Cabbage contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Cabbage have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Almonds as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cabbage:

• Almonds have 6.7 times more Calcium, 54.3 times more Copper, 7.9 times more Iron, 22.5 times more Magnesium, 13.6 times more Manganese, 6.5 times more Molybdenum, 18.5 times more Phosphorus, 4.3 times more Potassium, 13.7 times more Selenium and 17.3 times more Zinc than Raw Cabbage.
• While Raw Cabbage contains 18 times more Sodium and 20.9 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 23.2 times more Energy, 499.3 times more Fat, 111.8 times more Saturated Fat, 724.9 times more Omega 6, 3.7 times more Carbohydrate, 1.4 times more Sugars, 5 times more Fiber and 16.5 times more Protein than Raw Cabbage.
• While Raw Cabbage contains 13.2 times more Fructose than Almonds.
• Both Almonds as well as Raw Cabbage have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.