Comparing Nutrients in 5 ounces Blanched Almonds VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Blanched Almonds	Boiled Cabbage	Recommended Dietary Allowance
Energy	29% 836kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	6% 7.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	5.45% 3.95g	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	2.27% 1.64g	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	% 0.043g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	12.2% 0.16mg	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	17.4% 69.5μg	10.6% 42.5μg	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	59% 53mg	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	224% 33.7mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Cabbage	Recommended Dietary Allowance
Calcium	33.5% 335mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	58% 4.65mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	12.6% 0.29mg	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	97% 682mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Boiled Cabbage:

• Blanched Almonds have 3.1 times more Vitamin B1, 18.7 times more Vitamin B2, 14.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B9 and 169.6 times more Vitamin E than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Cabbage have similar amounts of Vitamin B6 per 5 oz.
• Both Blanched Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Boiled Cabbage:

• Blanched Almonds have 4.9 times more Calcium, 60.4 times more Copper, 19.3 times more Iron, 17.9 times more Magnesium, 9 times more Manganese, 14.6 times more Phosphorus, 3.4 times more Potassium, 5.3 times more Selenium, 2.4 times more Sodium and 14.9 times more Zinc than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 20.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 25.7 times more Energy, 875.3 times more Fat, more Saturated Fat, 1373.9 times more Omega 6, 3.4 times more Carbohydrate, 1.7 times more Sugars, 5.2 times more Fiber and 16.9 times more Protein than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Cabbage have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.