Comparing Nutrients in 1 kilogram Cabbage VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cabbage	Blanched Almonds	Recommended Dietary Allowance
Energy	8.62% 250kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	144% 187g	130g per day for Men 19-50 years
Sugars	44% 32g	64% 46.3g	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	20% 14.5g	0% 0g	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	% 16.7g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 44.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	261% 99g	38g per day for Men 19-50 years
Protein	23% 13g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	88.5% 1.15mg	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	108% 430μg	123% 490μg	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	407% 366mg	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	10% 1.5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	633% 760μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Blanched Almonds	Recommended Dietary Allowance
Calcium	40% 400mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	58.8% 4.7mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	798% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	154% 69.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	25% 922g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Cabbage has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Vitamin B1, 17.8 times more Vitamin B2, 15 times more Vitamin B3, 1.5 times more Vitamin B5 and 158.3 times more Vitamin E than Raw Cabbage.
• Both Raw Cabbage and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Cabbage as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cabbage vs Blanched Almonds:

• Raw Cabbage has 20.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.9 times more Calcium, 54.1 times more Copper, 7 times more Iron, 22.3 times more Magnesium, 11.5 times more Manganese, 18.5 times more Phosphorus, 3.9 times more Potassium, 10.7 times more Selenium and 16.5 times more Zinc than Raw Cabbage.
• Both Raw Cabbage and Blanched Almonds have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cabbage has more Fructose than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Energy, 525.2 times more Fat, 116.3 times more Saturated Fat, 727.4 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 4 times more Fiber and 16.7 times more Protein than Raw Cabbage.
• Both Raw Cabbage as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.