Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Oil Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Energy	209% 6070kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	0% 0g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	40.8% 53g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 2.5g	g per day for Men 19-50 years
Fiber	276% 105g	105% 40g	38g per day for Men 19-50 years
Protein	379% 212g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	76.7% 0.92mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	0% 0mg	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	1731% 260mg	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

	Oil Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Calcium	291% 2910mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Kale per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds 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 Oil Roasted Almonds vs Boiled Kale:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 16.1 times more Vitamin E than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Boiled Kale:

• 1 kilogram of Oil Roasted Almonds has 1.9 times more Calcium, 14.3 times more Copper, 4.4 times more Iron, 11 times more Magnesium, 4.5 times more Manganese, 11.1 times more Phosphorus, 4.9 times more Potassium, 4.6 times more Selenium and 11.4 times more Zinc than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains 32.1 times more Water than Oil Roasted Almonds.
• 1 kilogram of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 16.9 times more Energy, 45.6 times more Fat, 24 times more Saturated Fat, 47.3 times more Omega 6, 3.3 times more Carbohydrate, 3.8 times more Sugars, 2.6 times more Fiber and 7.2 times more Protein than Boiled Kale.
• While 1 kg of Boiled and Drained Kale contains more Omega 3 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy and Omega 6