Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Oil Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Energy	83% 2409kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	0% 0g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	16% 21g	130g per day for Men 19-50 years
Sugars	25% 18g	6.62% 4.8g	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	2.3% 1.67g	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	% 0.16g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0.99g	g per day for Men 19-50 years
Fiber	110% 41.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	150% 84.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	19.2% 0.25mg	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	26.8% 107μg	64.5% 258μg	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	78.5% 70.6mg	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	687% 103mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Calcium	115% 1155mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	29.5% 0.27mg	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	183% 14.6mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	94% 2.15mg	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	264% 1850mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.63% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Kale per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Boiled Kale:

• 14 ounces of Oil Roasted Almonds have 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 16.1 times more Vitamin E than Boiled Kale.
• While 14 oz of Boiled and Drained Kale contain more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Boiled Kale:

• 14 ounces of Oil Roasted Almonds have 1.9 times more Calcium, 14.3 times more Copper, 4.4 times more Iron, 11 times more Magnesium, 4.5 times more Manganese, 11.1 times more Phosphorus, 4.9 times more Potassium, 4.6 times more Selenium and 11.4 times more Zinc than Boiled Kale.
• While 14 oz of Boiled and Drained Kale contain 32.1 times more Water than Oil Roasted Almonds.
• 14 ounces of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 16.9 times more Energy, 45.6 times more Fat, 24 times more Saturated Fat, 47.3 times more Omega 6, 3.3 times more Carbohydrate, 3.8 times more Sugars, 2.6 times more Fiber and 7.2 times more Protein than Boiled Kale.
• While 14 oz of Boiled and Drained Kale contain more Omega 3 than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Kale provide inadequate amounts of Energy and Omega 6