Comparing Nutrients in 1 kilogram Almond paste VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Almond paste	Boiled Kale	Recommended Dietary Allowance
Energy	158% 4580kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	124% 2g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	40.8% 53g	130g per day for Men 19-50 years
Sugars	500% 363g	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	126% 48g	105% 40g	38g per day for Men 19-50 years
Protein	161% 90g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	48.5% 0.63mg	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	183% 730μg	163% 650μg	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	1.1% 1mg	198% 178mg	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	903% 135mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Kale	Recommended Dietary Allowance
Calcium	172% 1720mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	74.4% 0.67mg	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	200% 16mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	236% 5.4mg	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	369% 2580mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Kale per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Boiled Kale:

• 1 kilogram of Almond paste has 1.3 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3 and 8.4 times more Vitamin E than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains more Vitamin A, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 178 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Boiled Kale provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Boiled Kale:

• 1 kilogram of Almond paste has 6.8 times more Copper, 1.9 times more Iron, 5.2 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 2.2 times more Potassium, 4.7 times more Selenium and 5.5 times more Zinc than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 6.4 times more Water than Almond paste.
• Both Almond paste and Boiled Kale contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 12.7 times more Energy, 22.9 times more Fat, 15 times more Saturated Fat, 19.5 times more Omega 6, 9 times more Carbohydrate, 30 times more Sugars and 3.1 times more Protein than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 1.9 times more Omega 3 than Almond paste.
• Both Almond paste and Boiled Kale offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy and Omega 6