Comparing Nutrients in 500 calories Roasted Almonds VS Boiled Savoy Cabbage

Weight per 500 calories

• Roasted Almonds: 83.6g
• Boiled Savoy Cabbage: 2083g

Roasted Almonds have 24.9 times more energy per 100g than Boiled Savoy Cabbage. It has very high energy density when compared to other foods. Boiled and Drained Savoy Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Roasted Almonds	Boiled Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	86.7% 113g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	154% 58.3g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	102% 917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	244% 3.17mg	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	11.5% 46μg	240% 958μg	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	394% 354mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Savoy Cabbage	Recommended Dietary Allowance
Calcium	22.4% 224mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	120% 1.1mg	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	39% 3.1mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	138% 3.17mg	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	56.3% 394mg	98% 688mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	52% 1917g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.4 times more Vitamin B2 and 6.1 times more Vitamin B3 than Boiled and Drained Savoy Cabbage.
• While Boiled and Drained Savoy Cabbage contains more Vitamin A, 16.5 times more Vitamin B1, 12.3 times more Vitamin B5, 27.8 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Boiled Savoy Cabbage:

• Boiled and Drained Savoy Cabbage contains 2.8 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 6.4 times more Potassium, 8.7 times more Selenium, 199.3 times more Sodium, 1.7 times more Zinc and 951.2 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Savoy Cabbage have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 23.4 times more Fat, 13.7 times more Saturated Fat and 28.9 times more Omega 6 than Boiled and Drained Savoy Cabbage.
• While Boiled and Drained Savoy Cabbage contains 57.3 times more Omega 3, 6.4 times more Carbohydrate, 6.4 times more Fiber and 2.1 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Savoy Cabbage have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Boiled and Drained Savoy Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.