Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Blanched Almonds	Boiled Cabbage	Recommended Dietary Allowance
Energy	80.7% 2342kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	17% 22g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	15.3% 11g	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% 0g	6.35% 4.6g	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	% 0.12g	% 6.43g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	152% 85g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	29.8% 119μg	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	165% 149mg	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	628% 94mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	360% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Cabbage	Recommended Dietary Allowance
Calcium	94% 937mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	7.5% 0.067mg	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	163% 13mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	35.4% 0.81mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.93% 367g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.1 times more Vitamin B1, 18.7 times more Vitamin B2, 14.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B9 and 169.6 times more Vitamin E than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Cabbage have similar amounts of Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Cabbage:

• Blanched Almonds have 4.9 times more Calcium, 60.4 times more Copper, 19.3 times more Iron, 17.9 times more Magnesium, 9 times more Manganese, 14.6 times more Phosphorus, 3.4 times more Potassium, 5.3 times more Selenium, 2.4 times more Sodium and 14.9 times more Zinc than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 20.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 25.7 times more Energy, 875.3 times more Fat, more Saturated Fat, 1373.9 times more Omega 6, 3.4 times more Carbohydrate, 1.7 times more Sugars, 5.2 times more Fiber and 16.9 times more Protein than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.