Comparing Nutrients in 1 pound Boiled Kale VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Kale	Almonds	Recommended Dietary Allowance
Energy	5.63% 163kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	75% 98g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	27.2% 19.7g	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	2.63% 1.9g	0.69% 0.5g	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	% 2.45g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 18g	g per day for Men 19-50 years
Fiber	47.7% 18g	149% 56.7g	38g per day for Men 19-50 years
Protein	24% 13.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Almonds	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.7% 295μg	50% 200μg	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	89.7% 80.7mg	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	48.7% 7.3mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Almonds	Recommended Dietary Allowance
Calcium	68% 680mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	520% 4.68mg	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	47.6% 3.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	98% 3325mg	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	4.84% 72.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 407g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kale vs Almonds:

• Boiled and Drained Kale has more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.3 times more Vitamin B1, 8.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 15.9 times more Vitamin E than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Almonds:

• Boiled and Drained Kale has 16 times more Sodium and 20.4 times more Water than Almonds.
• While Almonds contain 1.8 times more Calcium, 15.4 times more Copper, 4.4 times more Iron, 10.8 times more Magnesium, 4 times more Manganese, 11.5 times more Phosphorus, 5.1 times more Potassium, 4.6 times more Selenium and 11.6 times more Zinc than Boiled and Drained Kale.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 123.7 times more Omega 3 than Almonds.
• While Almonds contain 16.1 times more Energy, 41.3 times more Fat, 21.7 times more Saturated Fat, 43.1 times more Omega 6, 4.1 times more Carbohydrate, 3.6 times more Sugars, 3.1 times more Fiber and 7.2 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.