Comparing Nutrients in 1 kilogram Almonds VS Red Cabbage

Macros Ratio

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

Macro Nutrients

	Almonds	Red Cabbage	Recommended Dietary Allowance
Energy	200% 5790kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	60% 43.5g	53% 38.3g	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	1.5% 1.1g	20.4% 15g	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	% 1.7g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 6g	g per day for Men 19-50 years
Fiber	329% 125g	55.3% 21g	38g per day for Men 19-50 years
Protein	378% 212g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	45% 180μg	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	0% 0mg	633% 570mg	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	1709% 256mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	318% 382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Red Cabbage	Recommended Dietary Allowance
Calcium	269% 2690mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	19% 0.17mg	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	464% 37mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	134% 60μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24.4% 904g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Raw Red Cabbage contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Red Cabbage:

• Almonds have 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.
• While Raw Red Cabbage contains 27 times more Sodium and 20.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Raw Red Cabbage contains 15 times more Omega 3 and 13.5 times more Fructose than Almonds.
• Both Almonds and Raw Red Cabbage have similar amounts of Sugars per 1 kg.
• Both Almonds as well as Raw Red Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.