Comparing Nutrients in 1 kilogram Blanched Almonds VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Blanched Almonds	Red Cabbage	Recommended Dietary Allowance
Energy	203% 5900kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 6g	g per day for Men 19-50 years
Fiber	261% 99g	55.3% 21g	38g per day for Men 19-50 years
Protein	382% 214g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	161% 2.1mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Red Cabbage	Recommended Dietary Allowance
Calcium	236% 2360mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	194% 6590mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.4% 904g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3 times more Vitamin B1, 10.3 times more Vitamin B2, 8.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B9 and 215.9 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Red Cabbage:

• Blanched Almonds have 5.2 times more Calcium, 60.4 times more Copper, 4.1 times more Iron, 16.8 times more Magnesium, 7.6 times more Manganese, 16 times more Phosphorus, 2.7 times more Potassium, 5.3 times more Selenium and 13.5 times more Zinc than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.4 times more Sodium and 20 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 19 times more Energy, 328.3 times more Fat, 188.2 times more Saturated Fat, 363.7 times more Omega 6, 2.5 times more Carbohydrate, 1.2 times more Sugars, 4.7 times more Fiber and 15 times more Protein than Raw Red Cabbage.
• While Raw Red Cabbage contains 11.3 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Red Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.