Comparing Nutrients in 500 calories Blanched Almonds VS Savoy Cabbage

Weight per 500 calories

• Blanched Almonds: 84.7g
• Savoy Cabbage: 1852g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	87% 113g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	58% 42g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	151% 57.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	271% 3.5mg	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	10.4% 41.5μg	370% 1481μg	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	638% 574mg	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	134% 20mg	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Savoy Cabbage	Recommended Dietary Allowance
Calcium	20% 200mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	128% 1.15mg	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	34.7% 2.78mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	145% 3.33mg	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	58.2% 408mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	45.5% 1685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Blanched Almonds as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Blanched Almonds as well as Raw Savoy Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.