Comparing Nutrients in 1 kilogram Savoy Cabbage VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Savoy Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.3% 270kcal	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	0.41% 0.13g	132% 42g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	136% 177g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	81.6% 31g	276% 105g	38g per day for Men 19-50 years
Protein	35.7% 20g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	200% 800μg	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	344% 310mg	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	11.3% 1.7mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	573% 688μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35% 350mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	1061% 9.55mg	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	50% 4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	1070% 24.6mg	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	60% 420mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24.6% 910g	0.76% 28g	3700g per day for Men 19-50 years

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

• Raw Savoy Cabbage has more Vitamin A, 1.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Vitamin B1, 26 times more Vitamin B2, 12.2 times more Vitamin B3 and 152.8 times more Vitamin E than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Oil Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Savoy Cabbage as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Savoy Cabbage has 28 times more Sodium and 32.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.3 times more Calcium, 15.4 times more Copper, 9.2 times more Iron, 9.8 times more Magnesium, 13.7 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 4.6 times more Selenium and 11.4 times more Zinc than Raw Savoy Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Raw Savoy Cabbage has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.5 times more Energy, 551.7 times more Fat, 323.7 times more Saturated Fat, 643.8 times more Omega 6, 2.9 times more Carbohydrate, 2 times more Sugars, 3.4 times more Fiber and 10.6 times more Protein than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.