Comparing Nutrients in 1 pound Roasted Almonds VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Roasted Almonds	Savoy Cabbage	Recommended Dietary Allowance
Energy	94% 2712kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	30.4% 22g	14.2% 10.3g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	37% 14g	38g per day for Men 19-50 years
Protein	170% 95g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	66.3% 0.86mg	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	62.4% 249μg	91% 363μg	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	156% 141mg	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	723% 108mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Savoy Cabbage	Recommended Dietary Allowance
Calcium	122% 1216mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	31.2% 0.28mg	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	211% 17mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	35.5% 0.82mg	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	305% 2136mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Savoy Cabbage per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Savoy Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Almonds has 39.9 times more Vitamin B2, 12.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 140.6 times more Vitamin E than Savoy Cabbage.
• While 1 lb of Raw Savoy Cabbage contains more Vitamin A, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Savoy Cabbage provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Savoy Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Savoy Cabbage:

• 1 pound of Roasted Almonds has 7.7 times more Calcium, 17.7 times more Copper, 9.3 times more Iron, 10 times more Magnesium, 12.4 times more Manganese, 11.2 times more Phosphorus, 3.1 times more Potassium, 2.2 times more Selenium and 12.3 times more Zinc than Savoy Cabbage.
• While 1 lb of Raw Savoy Cabbage contains 37.8 times more Water than Dry Roasted Almonds.
• 1 pound of Savoy Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 22.1 times more Energy, 525.4 times more Fat, 314.8 times more Saturated Fat, 616.4 times more Omega 6, 3.4 times more Carbohydrate, 2.1 times more Sugars, 3.5 times more Fiber and 10.5 times more Protein than Savoy Cabbage.
• 1 pound of Savoy Cabbage provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Savoy Cabbage provide inadequate amounts of Omega 3 in one pound.