Comparing Nutrients in 1 kilogram Red Cabbage VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Red Cabbage	Almonds	Recommended Dietary Allowance
Energy	10.7% 310kcal	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	28% 0.45g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	166% 216g	130g per day for Men 19-50 years
Sugars	53% 38.3g	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	20.4% 15g	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	% 17.4g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 6g	% 39.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	329% 125g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Almonds	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	45% 180μg	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	633% 570mg	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	7.33% 1.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 382μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	100% 8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	134% 60μg	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	43% 300mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	24.4% 904g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.2 times more Vitamin B1, 16.5 times more Vitamin B2, 8.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 233 times more Vitamin E than Raw Red Cabbage.
• Both Raw Red Cabbage as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Red Cabbage vs Almonds:

• Raw Red Cabbage has 27 times more Sodium and 20.5 times more Water than Almonds.
• While Almonds contain 6 times more Calcium, 60.6 times more Copper, 4.6 times more Iron, 16.9 times more Magnesium, 9 times more Manganese, 7.5 times more Molybdenum, 16 times more Phosphorus, 3 times more Potassium, 6.8 times more Selenium and 14.2 times more Zinc than Raw Red Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Cabbage has 15 times more Omega 3 and 13.5 times more Fructose than Almonds.
• While Almonds contain 18.7 times more Energy, 312.1 times more Fat, 181 times more Saturated Fat, 362.5 times more Omega 6, 2.9 times more Carbohydrate, 6 times more Fiber and 14.8 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Almonds have similar amounts of Sugars per 1 kg.
• Both Raw Red Cabbage as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.