Comparing Nutrients in 300 calories Almonds VS Boiled Cabbage

Weight per 300 calories

• Almonds: 51.8g
• Boiled Cabbage: 1304g

Almonds have 25.2 times more energy per 100g than Boiled Cabbage. It has very high energy density when compared to other foods. Boiled and Drained Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Boiled Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Almonds	Boiled Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	55.3% 72g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	50% 36.4g	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	0.079% 0.057g	21% 15g	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	% 0.088g	% 21g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.48g	65.2% 24.8g	38g per day for Men 19-50 years
Protein	19.6% 11g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.8% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	66.3% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20.2% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	98% 391μg	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	543% 489mg	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	88.5% 13.3mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Cabbage	Recommended Dietary Allowance
Calcium	14% 139mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	24.6% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	24% 1.92mg	27.7% 2.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	116% 2.67mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	75% 2557mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	32.6% 1207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Boiled Cabbage:

• Almonds have 7.3 times more Vitamin E than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains more Vitamin A, 7.5 times more Vitamin B1, 1.7 times more Vitamin B3, 9.3 times more Vitamin B5, 20.6 times more Vitamin B6, 17.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Cabbage have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Boiled Cabbage:

• Almonds have 2.4 times more Copper than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 4.5 times more Calcium, 1.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 6.7 times more Potassium, 3.7 times more Selenium, 201.4 times more Sodium, 1.6 times more Zinc and 528.4 times more Water than Almonds.
• Both Almonds and Boiled and Drained Cabbage have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 33.1 times more Fat, more Saturated Fat and 54.4 times more Omega 6 than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 117.5 times more Omega 3, 6.4 times more Carbohydrate, 16.1 times more Sugars, 265.5 times more Fructose, 3.8 times more Fiber and 1.5 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Cabbage have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.