Comparing Nutrients in 1 kilogram Cooked Frozen Kale VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Kale	Roasted Almonds	Recommended Dietary Allowance
Energy	12.4% 360kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	128% 41g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	162% 210g	130g per day for Men 19-50 years
Sugars	16.7% 12g	67% 48.6g	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	5.8% 4.2g	0.14% 0.1g	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	% 5.4g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 47.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	287% 109g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	162% 1460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	105% 1.36mg	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	163% 650μg	138% 550μg	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	198% 178mg	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	107% 16mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Roasted Almonds	Recommended Dietary Allowance
Calcium	150% 1500mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	1221% 11mg	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	105% 8.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	24.3% 898g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Kale vs Roasted Almonds:

• Boiled and Drained Frozen Kale has more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.6 times more Vitamin B2, 8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.8 times more Vitamin E than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Frozen Kale as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Kale vs Roasted Almonds:

• Boiled and Drained Frozen Kale has 5.3 times more Sodium and 37.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 16.4 times more Copper, 4.4 times more Iron, 11.2 times more Magnesium, 4.1 times more Manganese, 11.2 times more Phosphorus, 5 times more Potassium, 2 times more Selenium and 12.3 times more Zinc than Boiled and Drained Frozen Kale.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Kale has 33.6 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.6 times more Energy, 43.4 times more Fat, 25.9 times more Saturated Fat, 50.2 times more Omega 6, 4 times more Carbohydrate, 4 times more Sugars, 4.7 times more Fiber and 7.1 times more Protein than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.