Comparing Nutrients in 500 calories Almonds VS Cabbage

Weight per 500 calories

• Almonds: 86.4g
• Cabbage: 2000g

Almonds have 23.2 times more energy per 100g than Cabbage. It has very high energy density when compared to other foods. Raw Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cabbage	18%	3%	79%

Macro Nutrients

	Almonds	Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	89.2% 116g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	88.3% 64g	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	0.13% 0.095g	40% 29g	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	% 0.15g	% 33.4g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 1.6g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	132% 50g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	191% 2.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	215% 860μg	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	813% 732mg	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	148% 22mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cabbage	Recommended Dietary Allowance
Calcium	23.2% 232mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	40% 3.2mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	139% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	308% 139μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	50% 1844g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cabbage:

• Almonds have 1.2 times more Vitamin B2 and 7.4 times more Vitamin E than Raw Cabbage.
• While Raw Cabbage contains more Vitamin A, 6.9 times more Vitamin B1, 1.5 times more Vitamin B3, 10.4 times more Vitamin B5, 21 times more Vitamin B6, 22.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cabbage:

• Almonds have 2.3 times more Copper than Raw Cabbage.
• While Raw Cabbage contains 3.4 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese, 3.5 times more Molybdenum, 1.3 times more Phosphorus, 5.4 times more Potassium, 1.7 times more Selenium, 416.9 times more Sodium, 1.3 times more Zinc and 484.1 times more Water than Almonds.
• Both Almonds and Raw Cabbage have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 21.6 times more Fat, 4.8 times more Saturated Fat and 31.3 times more Omega 6 than Raw Cabbage.
• While Raw Cabbage contains 6.2 times more Carbohydrate, 17 times more Sugars, 305.3 times more Fructose, 4.6 times more Fiber and 1.4 times more Protein than Almonds.
• Both Almonds and Raw Cabbage have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Cabbage have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.