Comparing Nutrients in 1 kilogram Roasted Almonds VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cabbage	18%	3%	79%

Macro Nutrients

	Roasted Almonds	Cabbage	Recommended Dietary Allowance
Energy	206% 5980kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	44.6% 58g	130g per day for Men 19-50 years
Sugars	67% 48.6g	44% 32g	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	0.14% 0.1g	20% 14.5g	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	% 0.1g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0.8g	g per day for Men 19-50 years
Fiber	287% 109g	65.8% 25g	38g per day for Men 19-50 years
Protein	374% 210g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	95% 1.24mg	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	138% 550μg	108% 430μg	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	407% 366mg	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	1593% 239mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cabbage	Recommended Dietary Allowance
Calcium	268% 2680mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	466% 37.3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	69.6% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	154% 69.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	673% 4710mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cabbage per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 1.3 times more Vitamin B1, 29.9 times more Vitamin B2, 15.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 159.3 times more Vitamin E than Cabbage.
• While 1 kg of Raw Cabbage contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cabbage provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cabbage:

• 1 kilogram of Roasted Almonds has 6.7 times more Calcium, 57.8 times more Copper, 7.9 times more Iron, 23.3 times more Magnesium, 14 times more Manganese, 18.1 times more Phosphorus, 4.2 times more Potassium, 6.7 times more Selenium and 18.4 times more Zinc than Cabbage.
• While 1 kg of Raw Cabbage contains 38.2 times more Water than Dry Roasted Almonds.
• 1 kilogram of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 23.9 times more Energy, 525.4 times more Fat, 120.4 times more Saturated Fat, 761.5 times more Omega 6, 3.6 times more Carbohydrate, 1.5 times more Sugars, 4.4 times more Fiber and 16.4 times more Protein than Cabbage.
• While 1 kg of Raw Cabbage contains 145 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Cabbage provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Cabbage provide inadequate amounts of Omega 3 in one kilogram.