Comparing Nutrients in 1 kilogram Cabbage VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.62% 250kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	132% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	44% 32g	62.8% 45.5g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 43.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	276% 105g	38g per day for Men 19-50 years
Protein	23% 13g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	40% 400mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25% 922g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cabbage versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cabbage has 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.5 times more Vitamin B1, 19.5 times more Vitamin B2, 15.7 times more Vitamin B3 and 173.1 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Oil Roasted Almonds provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cabbage as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cabbage vs Oil Roasted Almonds:

• 1 kilogram of Cabbage has 32.9 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7.3 times more Calcium, 50.3 times more Copper, 7.8 times more Iron, 22.8 times more Magnesium, 15.4 times more Manganese, 17.9 times more Phosphorus, 4.1 times more Potassium, 13.7 times more Selenium and 17.1 times more Zinc than Raw Cabbage.
• 1 kilogram of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cabbage has more Fructose than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 24.3 times more Energy, 551.7 times more Fat, 123.8 times more Saturated Fat, 795.2 times more Omega 6, 3 times more Carbohydrate, 1.4 times more Sugars, 4.2 times more Fiber and 16.6 times more Protein than Raw Cabbage.
• 1 kilogram of Cabbage provide inadequate amounts of Energy and Omega 6
• Both Raw Cabbage as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.