Comparing Nutrients in 1 pound Almonds VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Almonds	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	91% 2626kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	18.5% 24g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	7.57% 5.5g	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	0.69% 0.5g	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.13g	g per day for Men 19-50 years
Fiber	149% 56.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	171% 96g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Almonds	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	122% 1220mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	33.8% 0.3mg	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	210% 17mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 407g	3700g per day for Men 19-50 years

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

• Almonds have 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 Frozen Kale.
• While Boiled and Drained Frozen Kale contains more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cooked Frozen Kale:

• Almonds have 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, 4.1 times more Selenium and 11.6 times more Zinc than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 16 times more Sodium and 20.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 16.1 times more Energy, 41.3 times more Fat, 24.1 times more Saturated Fat, 47.8 times more Omega 6, 4.1 times more Carbohydrate, 3.6 times more Sugars, 5.4 times more Fiber and 7.2 times more Protein than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 112 times more Omega 3 than Almonds.
• Both Almonds as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.