Comparing Nutrients in 1 pound Kale VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Almond paste	8%	52%	40%

Macro Nutrients

	Kale	Almond paste	Recommended Dietary Allowance
Energy	5.47% 159kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	167% 217g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	227% 164g	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	2.57% 1.86g	NA	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Kale	Almond paste	Recommended Dietary Allowance
Vitamin A	121% 1093μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	12.6% 0.16mg	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	70.3% 281μg	82.8% 331μg	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	471% 424mg	0.5% 0.45mg	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	20% 3mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Almond paste	Recommended Dietary Allowance
Calcium	115% 1152mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	229% 2.06mg	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	91% 7.26mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	169% 3.9mg	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	35.6% 249mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 407g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Kale versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Kale vs Almond paste:

• 1 pound of Kale has more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B5, 4.1 times more Vitamin B6, 934 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 20.5 times more Vitamin E than Raw Kale.
• Both Kale and Almond paste provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Kale as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Kale vs Almond paste:

• 1 pound of Kale has 1.5 times more Calcium, 5.9 times more Sodium and 6.4 times more Water than Almond paste.
• While 1 lb of Almond paste contains 8.6 times more Copper, 3.9 times more Magnesium, 4.7 times more Phosphorus, 4.7 times more Selenium and 3.8 times more Zinc than Raw Kale.
• Both Kale and Almond paste contain similar levels of Iron, Manganese and Potassium per one pound.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kale has 1.9 times more Omega 3 than Almond paste.
• While 1 lb of Almond paste contains 13.1 times more Energy, 18.6 times more Fat, 14.8 times more Saturated Fat, 19.2 times more Omega 6, 10.8 times more Carbohydrate, 36.6 times more Sugars and 3.1 times more Protein than Raw Kale.
• Both Kale and Almond paste offer comparable quantities of Fiber per one pound.
• 1 pound of Kale provide inadequate amounts of Energy and Omega 6