Comparing Nutrients in 1 pound Boiled Red Cabbage VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Red Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.54% 132kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	61.7% 80g	130g per day for Men 19-50 years
Sugars	20.8% 15g	28.5% 20.6g	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	7.5% 5.44g	0% 0g	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	% 6.44g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 20g	g per day for Men 19-50 years
Fiber	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	41% 0.54mg	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	27.2% 109μg	30.6% 122μg	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	173% 156mg	0% 0mg	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	3.63% 0.54mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 191mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	481% 4.33mg	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	37.4% 3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	485% 11mg	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	21.4% 150mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 412g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Red Cabbage vs Oil Roasted Almonds:

• 1 pound of Boiled Red Cabbage has 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Vitamin B1, 13 times more Vitamin B2, 9.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 216.4 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Red Cabbage have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Red Cabbage as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Cabbage vs Oil Roasted Almonds:

• 1 pound of Boiled Red Cabbage has 32.4 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.9 times more Calcium, 17.7 times more Copper, 5.6 times more Iron, 16.1 times more Magnesium, 11 times more Manganese, 14.1 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 12.3 times more Zinc than Boiled and Drained Red Cabbage.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 20.9 times more Energy, 613 times more Fat, 382.5 times more Saturated Fat, 711.5 times more Omega 6, 2.5 times more Carbohydrate, 1.4 times more Sugars, 4 times more Fiber and 14.1 times more Protein than Boiled and Drained Red Cabbage.
• 1 pound of Boiled Red Cabbage provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Red Cabbage as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.