Comparing Nutrients in 1 pound Kale VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Kale	Blanched Almonds	Recommended Dietary Allowance
Energy	5.47% 159kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	56% 18g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	330% 56g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	29% 21g	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	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	% 1.8g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 20.2g	g per day for Men 19-50 years
Fiber	49% 18.6g	118% 45g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Kale	Blanched Almonds	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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	40% 0.52mg	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	55.6% 222μg	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% 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	20% 3mg	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	115% 1152mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11% 407g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Kale has more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3 and 36 times more Vitamin E than Raw Kale.
• Both Raw Kale and Blanched Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Kale as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Blanched Almonds:

• Raw Kale has 2.8 times more Sodium and 19.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 19.4 times more Copper, 2.1 times more Iron, 8.1 times more Magnesium, 2 times more Manganese, 8.7 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 7.6 times more Zinc than Raw Kale.
• Both Raw Kale and Blanched Almonds have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 94.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Energy, 35.2 times more Fat, 22.2 times more Saturated Fat, 42.5 times more Omega 6, 4.2 times more Carbohydrate, 4.7 times more Sugars, 2.4 times more Fiber and 7.3 times more Protein than Raw Kale.
• Both Raw Kale as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.