Comparing Nutrients in 1 pound Almond paste VS Kale

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Almond paste VS Kale per 1 lb

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

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

• 1 pound of Almond paste has 1.2 times more Vitamin B3 and 20.5 times more Vitamin E than Kale.
• While 1 lb of Raw Kale contains 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.
• Both Almond paste and Kale provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Kale:

• 1 pound of Almond paste has 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 Kale.
• While 1 lb of Raw Kale contains 1.5 times more Calcium, 5.9 times more Sodium and 6.4 times more Water than Almond paste.
• Both Almond paste and Kale 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 Almond paste has 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 Kale.
• While 1 lb of Raw Kale contains 1.9 times more Omega 3 than Almond paste.
• Both Almond paste and Kale offer comparable quantities of Fiber per one pound.
• 1 pound of Kale provide inadequate amounts of Energy and Omega 6