Comparing Nutrients in 7 ounces Kimchi VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Kimchi	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.66% 4.76g	27% 35g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	12.5% 9.03g	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	NA	0% 0g	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	55% 21g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	18% 0.23mg	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	25.8% 103μg	13.4% 53.6μg	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	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	1.46% 0.22mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	211% 1.9mg	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	62% 4.96mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	6.8% 47.6mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Kimchi VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Kimchi versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kimchi vs Oil Roasted Almonds:

• 7 ounces of Kimchi have 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 236.1 times more Vitamin E than Cabbage Kimchi.
• 7 ounces of Kimchi have insufficient amounts of Vitamin B1 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cabbage Kimchi as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kimchi vs Oil Roasted Almonds:

• 7 ounces of Kimchi have 498 times more Sodium and 33.7 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8.8 times more Calcium, 39.8 times more Copper, 1.5 times more Iron, 19.6 times more Magnesium, 19.4 times more Phosphorus, 4.6 times more Potassium, 8.2 times more Selenium and 14 times more Zinc than Cabbage Kimchi.
• 7 ounces of Kimchi lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kimchi have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 40.5 times more Energy, 110.3 times more Fat, 62.8 times more Saturated Fat, 130 times more Omega 6, 7.4 times more Carbohydrate, 4.3 times more Sugars, 6.6 times more Fiber and 19.3 times more Protein than Cabbage Kimchi.
• 7 ounces of Kimchi provide inadequate amounts of Energy, Omega 6, Carbohydrate and Protein
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3