Comparing Nutrients in 1 pound Almonds VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Almonds	Boiled Cabbage	Recommended Dietary Allowance
Energy	91% 2626kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	19.2% 25g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	17.5% 12.7g	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	0.69% 0.5g	7.26% 5.26g	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	% 0.77g	% 7.35g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	171% 96g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	34% 136μg	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% 0mg	189% 170mg	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	775% 116mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Cabbage	Recommended Dietary Allowance
Calcium	122% 1220mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	210% 17mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	40.4% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.3% 420g	3700g per day for Men 19-50 years

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

• Almonds have 3.4 times more Vitamin B1, 29.9 times more Vitamin B2, 14.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 183.1 times more Vitamin E than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Cabbage:

• Almonds have 5.6 times more Calcium, 60.6 times more Copper, 21.8 times more Iron, 18 times more Magnesium, 10.6 times more Manganese, 14.6 times more Phosphorus, 3.7 times more Potassium, 6.8 times more Selenium and 15.6 times more Zinc than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 21 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 25.2 times more Energy, 832.2 times more Fat, more Saturated Fat, 1369.3 times more Omega 6, 3.9 times more Carbohydrate, 1.6 times more Sugars, 6.6 times more Fiber and 16.7 times more Protein than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 10.5 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.