Comparing Nutrients in 1 pound Roasted Almonds VS Kale

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Kale	27%	31%	42%

Macro Nutrients

	Roasted Almonds	Kale	Recommended Dietary Allowance
Energy	94% 2712kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	15.4% 20g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0.82g	g per day for Men 19-50 years
Fiber	130% 49.4g	49% 18.6g	38g per day for Men 19-50 years
Protein	170% 95g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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% 0mg	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	723% 108mg	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

	Roasted Almonds	Kale	Recommended Dietary Allowance
Calcium	122% 1216mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	46.4% 1579mg	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	16% 240mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 407g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 3.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 36.2 times more Vitamin E than Raw Kale.
• While Raw Kale contains more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Kale have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Kale:

• Dry Roasted Almonds have 20.7 times more Copper, 2.3 times more Iron, 8.5 times more Magnesium, 2.4 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium, 2.2 times more Selenium and 8.5 times more Zinc than Raw Kale.
• While Raw Kale contains 17.7 times more Sodium and 37.2 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Kale have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 17.1 times more Energy, 35.3 times more Fat, 23 times more Saturated Fat, 44.5 times more Omega 6, 4.8 times more Carbohydrate, 4.9 times more Sugars, 2.7 times more Fiber and 7.2 times more Protein than Raw Kale.
• While Raw Kale contains 37.8 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.