Comparing Nutrients in 1 pound Oil Roasted Almonds VS Kale

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Kale	27%	31%	42%

Macro Nutrients

	Oil Roasted Almonds	Kale	Recommended Dietary Allowance
Energy	95% 2753kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0% 0g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	15.4% 20g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.82g	g per day for Men 19-50 years
Fiber	125% 47.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	172% 96g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Kale	Recommended Dietary Allowance
Calcium	132% 1320mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Kale per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 2.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 39.3 times more Vitamin E than Kale.
• While 1 lb of Raw Kale contains more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Kale provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Kale:

• 1 pound of Oil Roasted Almonds has 18 times more Copper, 2.3 times more Iron, 8.3 times more Magnesium, 2.7 times more Manganese, 8.5 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 7.9 times more Zinc than Kale.
• While 1 lb of Raw Kale contains 53 times more Sodium and 32 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Kale contain similar levels of Calcium per one pound.
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 17.3 times more Energy, 37 times more Fat, 23.6 times more Saturated Fat, 46.5 times more Omega 6, 4 times more Carbohydrate, 4.6 times more Sugars, 2.6 times more Fiber and 7.3 times more Protein than Kale.
• While 1 lb of Raw Kale contains more Omega 3 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Kale provide inadequate amounts of Energy and Omega 6