Comparing Nutrients in 7 ounces Boiled Common Cabbage with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cabbage with Salt	18%	2%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Common Cabbage with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	32% 41.7g	130g per day for Men 19-50 years
Sugars	7.64% 5.54g	13.3% 9.64g	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	3.18% 2.3g	0.027% 0.02g	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	% 3.2g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	57% 21.6g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cabbage with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.08% 0.49mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20.8% 0.27mg	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	15% 59.5μg	27.3% 109μg	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	82.7% 74.4mg	0% 0mg	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	1.85% 0.28mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cabbage with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.2% 0.34mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	193% 4.43mg	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	9.36% 65.5mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cabbage with Salt VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Common Cabbage with Salt versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Common Cabbage with Salt vs Roasted Almonds:

• 7 ounces of Boiled Common Cabbage with Salt have more Vitamin C and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Vitamin B1, 31.5 times more Vitamin B2, 14.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 170.7 times more Vitamin E than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Roasted Almonds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Common Cabbage with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Common Cabbage with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cabbage with Salt vs Roasted Almonds:

• 7 ounces of Boiled Common Cabbage with Salt have 85 times more Sodium and 38.4 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.6 times more Calcium, 64.6 times more Copper, 21.9 times more Iron, 18.6 times more Magnesium, 10.9 times more Manganese, 14.3 times more Phosphorus, 3.6 times more Potassium, 3.3 times more Selenium and 16.6 times more Zinc than Boiled and Drained Common Cabbage with Salt.
• 7 ounces of Boiled Common Cabbage with Salt lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 26 times more Energy, 875.7 times more Fat, more Saturated Fat, 1438.3 times more Omega 6, 3.8 times more Carbohydrate, 1.7 times more Sugars, 5.7 times more Fiber and 16.5 times more Protein than Boiled and Drained Common Cabbage with Salt.
• 7 ounces of Boiled Common Cabbage with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Common Cabbage with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.