Comparing Nutrients in 300 calories Blanched Almonds VS Kimchi

Weight per 300 calories

• Blanched Almonds: 50.8g
• Kimchi: 2000g

Blanched Almonds have 39.3 times more energy per 100g than Kimchi. It has very high energy density when compared to other foods. Cabbage Kimchi having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Kimchi	24%	24%	52%

Macro Nutrients

	Blanched Almonds	Kimchi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	37% 48g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	29.2% 21g	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	NA	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	84.2% 32g	38g per day for Men 19-50 years
Protein	19.4% 11g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	323% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	328% 4.26mg	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	6.23% 25μg	260% 1040μg	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	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	80.5% 12mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	727% 872μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Kimchi	Recommended Dietary Allowance
Calcium	12% 120mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	53.3% 0.48mg	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	21% 1.67mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	35% 245mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	664% 9960mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	51% 1886g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.5 times more Vitamin E than Cabbage Kimchi.
• While Cabbage Kimchi contains more Vitamin A, 2.1 times more Vitamin B1, 11.6 times more Vitamin B2, 12.4 times more Vitamin B3, 72.9 times more Vitamin B6, 41.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Cabbage Kimchi have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Kimchi:

• Cabbage Kimchi contains 5.5 times more Calcium, 30 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 9 times more Potassium, 6.1 times more Selenium, 1030.9 times more Sodium, 2.9 times more Zinc and 822.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cabbage Kimchi have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.7 times more Fat, 1.5 times more Saturated Fat and 3 times more Omega 6 than Cabbage Kimchi.
• While Cabbage Kimchi contains 1347.2 times more Omega 3, 5.1 times more Carbohydrate, 9 times more Sugars, 6.4 times more Fiber and 2 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Cabbage Kimchi have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.