Comparing Nutrients in 300 calories Frozen Kale VS Blanched Almonds

Weight per 300 calories

• Frozen Kale: 1071g
• Blanched Almonds: 50.8g

Blanched Almonds have 21.1 times more energy per unit of mass than Frozen Kale, Unprepared, which is very high in comparison to other foods. Frozen Kale having very low energy density.

Which food has more nutrients per 300 calories - Frozen Kale or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Kale	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.93g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	78.3% 1.25g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	3.25% 2.35g	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	NA	0% 0g	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	51% 28.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	245% 2207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.48mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	4.5% 0.058mg	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	45.5% 182μg	6.23% 25μg	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	468% 421mg	0% 0mg	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	40.7% 6.1mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2979% 3574μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Blanched Almonds	Recommended Dietary Allowance
Calcium	146% 1457mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	54.8% 0.49mg	58% 0.52mg	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	125% 9.96mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	206% 4.75mg	40.6% 0.93mg	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	44.4% 311mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	105% 3568mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	26.4% 976g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Kale vs Blanched Almonds:

• Frozen Kale, Unprepared has more Vitamin A, 6.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 16.5 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Kale vs Blanched Almonds:

• Frozen Kale, Unprepared has 12.1 times more Calcium, 6 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese, 1.3 times more Phosphorus, 10.6 times more Potassium, 5.9 times more Selenium, 16.6 times more Sodium, 1.3 times more Zinc and 425.7 times more Water than Blanched Almonds.
• Both Frozen Kale, Unprepared and Blanched Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Kale, Unprepared has 616.3 times more Omega 3, 5.5 times more Carbohydrate, 3.9 times more Sugars, 4.3 times more Fiber and 2.6 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Fat, 3.2 times more Saturated Fat and 6.5 times more Omega 6 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Frozen Kale, Unprepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.