Comparing Nutrients in 5 ounces Blanched Almonds VS Kale

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Kale	27%	31%	42%

Macro Nutrients

	Blanched Almonds	Kale	Recommended Dietary Allowance
Energy	29% 836kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.43% 0.41g	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	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.26g	g per day for Men 19-50 years
Fiber	37% 14g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	16% 0.21mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Kale	Recommended Dietary Allowance
Calcium	33.5% 335mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	8.35% 0.075mg	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	58% 4.65mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	56.7% 1.3mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.43% 127g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3 and 36 times more Vitamin E than Raw Kale.
• While Raw Kale contains more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Kale have similar amounts of Vitamin B5 per 5 oz.
• Both Blanched Almonds as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Kale:

• Blanched Almonds have 19.4 times more Copper, 2.1 times more Iron, 8.1 times more Magnesium, 2 times more Manganese, 8.7 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 7.6 times more Zinc than Raw Kale.
• While Raw Kale contains 2.8 times more Sodium and 19.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Kale have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 16.9 times more Energy, 35.2 times more Fat, 22.2 times more Saturated Fat, 42.5 times more Omega 6, 4.2 times more Carbohydrate, 4.7 times more Sugars, 2.4 times more Fiber and 7.3 times more Protein than Raw Kale.
• While Raw Kale contains 94.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.