Comparing Nutrients in 300 calories Almonds VS Cooked Frozen Kale

Weight per 300 calories

• Almonds: 51.8g
• Cooked Frozen Kale: 833g

Almonds have 16.1 times more energy per 100g than Cooked Frozen Kale. It has very high energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Almonds	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	12.6% 2.15g	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	34% 44g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 2.1g	g per day for Men 19-50 years
Fiber	17% 6.48g	50.4% 19g	38g per day for Men 19-50 years
Protein	19.6% 11g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	14% 139mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	62% 0.56mg	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	24% 1.92mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	20.2% 749g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Kale contains more Vitamin A, 4.9 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 5.8 times more Vitamin B5, 7.4 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Frozen Kale have similar amounts of Vitamin E per 300 kcal.
• Both Almonds as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Kale contains 9 times more Calcium, 3.6 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Potassium, 3.9 times more Selenium, 257.3 times more Sodium, 1.4 times more Zinc and 327.6 times more Water than Almonds.
• Both Almonds and Boiled and Drained Frozen Kale have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 2.6 times more Fat, 1.5 times more Saturated Fat and 3 times more Omega 6 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 1801.3 times more Omega 3, 4 times more Carbohydrate, 4.5 times more Sugars, 61.4 times more Fructose, 3 times more Fiber and 2.2 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Frozen Kale have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.