Comparing Nutrients in 1 pound Savoy Cabbage VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Savoy Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.22% 122kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	21.3% 27.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	37% 14g	125% 47.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	25% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	91% 363μg	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	156% 141mg	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	5.14% 0.77mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	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	22.7% 1.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	27.2% 191mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	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	11% 1.22mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 413g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Raw Savoy Cabbage has more Vitamin A, 1.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Vitamin B1, 26 times more Vitamin B2, 12.2 times more Vitamin B3 and 152.8 times more Vitamin E than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Oil Roasted Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Savoy Cabbage as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Savoy Cabbage has 28 times more Sodium and 32.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.3 times more Calcium, 15.4 times more Copper, 9.2 times more Iron, 9.8 times more Magnesium, 13.7 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 4.6 times more Selenium and 11.4 times more Zinc than Raw Savoy Cabbage.

Comparison of macro-nutrients per 1 pound:

• Raw Savoy Cabbage has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.5 times more Energy, 551.7 times more Fat, 323.7 times more Saturated Fat, 643.8 times more Omega 6, 2.9 times more Carbohydrate, 2 times more Sugars, 3.4 times more Fiber and 10.6 times more Protein than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.