Comparing Nutrients in 300 calories Blanched Almonds VS Savoy Cabbage

Weight per 300 calories

• Blanched Almonds: 50.8g
• Savoy Cabbage: 1111g

Blanched Almonds have 21.9 times more energy per 100g than Savoy Cabbage. It has very high energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Blanched Almonds	Savoy Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.37% 0.23g	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	52% 67.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	34.8% 25.2g	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	91% 34.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	162% 2.1mg	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	222% 889μg	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	383% 344mg	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	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	637% 764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Savoy Cabbage	Recommended Dietary Allowance
Calcium	12% 120mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	76.5% 0.69mg	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	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	87% 2mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	75% 2556mg	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	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	27.3% 1011g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 6.4 times more Vitamin E than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains more Vitamin A, 8 times more Vitamin B1, 1.9 times more Vitamin B3, 13 times more Vitamin B5, 36.1 times more Vitamin B6, 35.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Savoy Cabbage have similar amounts of Vitamin B2 per 300 kcal.
• Both Blanched Almonds as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Savoy Cabbage:

• Raw Savoy Cabbage contains 3.2 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 7.6 times more Potassium, 6.1 times more Selenium, 32.2 times more Sodium, 2 times more Zinc and 440.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 24 times more Fat, 13.9 times more Saturated Fat and 26.9 times more Omega 6 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 153 times more Omega 3, 7.1 times more Carbohydrate, 10.7 times more Sugars, 6.8 times more Fiber and 2 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Savoy Cabbage have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Savoy Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.