Comparing Nutrients in 1 kilogram Boiled Chinese Cabbage VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Chinese Cabbage	Almonds	Recommended Dietary Allowance
Energy	4.14% 120kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	119% 38g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	166% 216g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	329% 125g	38g per day for Men 19-50 years
Protein	28% 15.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Almonds	Recommended Dietary Allowance
Vitamin A	236% 2120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 410μg	110% 440μg	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	289% 260mg	0% 0mg	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	6% 0.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	283% 340μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Almonds	Recommended Dietary Allowance
Calcium	93% 930mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	1146% 10.3mg	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	130% 10.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.4% 290mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	26% 956g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chinese Cabbage vs Almonds:

• Boiled and Drained Chinese Cabbage has more Vitamin A, 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.4 times more Vitamin B1, 18.1 times more Vitamin B2, 8.5 times more Vitamin B3, 6 times more Vitamin B5 and 284.8 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Chinese Cabbage as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chinese Cabbage vs Almonds:

• Boiled and Drained Chinese Cabbage has 34 times more Sodium and 21.7 times more Water than Almonds.
• While Almonds contain 2.9 times more Calcium, 54.3 times more Copper, 3.6 times more Iron, 24.5 times more Magnesium, 15.1 times more Manganese, 16.6 times more Phosphorus, 2 times more Potassium, 10.3 times more Selenium and 18.4 times more Zinc than Boiled and Drained Chinese Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chinese Cabbage has 13.7 times more Omega 3 than Almonds.
• While Almonds contain 48.3 times more Energy, 312.1 times more Fat, 181 times more Saturated Fat, 397.5 times more Omega 6, 12.1 times more Carbohydrate, 5.2 times more Sugars, 12.5 times more Fiber and 13.6 times more Protein than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.