Comparing Nutrients in 14 ounces Almonds VS Collards

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Collards	31%	14%	55%

Macro Nutrients

	Almonds	Collards	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.9% 0.33g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.5% 1.83g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	150% 84g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	50.4% 0.65mg	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	128% 512μg	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	156% 140mg	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	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1446% 1735μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Collards	Recommended Dietary Allowance
Calcium	107% 1068mg	92% 921mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	20.3% 0.18mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	114% 2.6mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.6% 356g	3700g per day for Men 19-50 years

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

• Almonds have 3.8 times more Vitamin B1, 8.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 11.3 times more Vitamin E than Raw Collards.
• While Raw Collards contain more Vitamin A, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Collards have similar amounts of Vitamin B6 per 14 oz.
• Both Almonds as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Collards:

• Almonds have 22.4 times more Copper, 7.9 times more Iron, 10 times more Magnesium, 3.3 times more Manganese, 19.2 times more Phosphorus, 3.4 times more Potassium, 3.2 times more Selenium and 14.9 times more Zinc than Raw Collards.
• While Raw Collards contain 17 times more Sodium and 20.3 times more Water than Almonds.
• Both Almonds and Raw Collards have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 18.1 times more Energy, 81.9 times more Fat, 69.1 times more Saturated Fat, 150.3 times more Omega 6, 4 times more Carbohydrate, 9.5 times more Sugars, 3.1 times more Fiber and 7 times more Protein than Raw Collards.
• While Raw Collards contain 36 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Collards have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.