Comparing Nutrients in 7 ounces Red Cabbage VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Red Cabbage	Blanched Almonds	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	12.7% 9.2g	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	4.05% 2.94g	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	% 3.45g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 8.85g	g per day for Men 19-50 years
Fiber	11% 4.17g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	17.6% 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	8.93% 35.7μg	24.3% 97μg	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	126% 113mg	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	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	226% 2.04mg	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	20% 1.6mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	158% 3.64mg	2.3mg per day for Men 19-50 years
Molybdenum	26.5% 12μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Cabbage vs Blanched Almonds:

• Raw Red Cabbage has more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3 times more Vitamin B1, 10.3 times more Vitamin B2, 8.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B9 and 215.9 times more Vitamin E than Raw Red Cabbage.
• Both Raw Red Cabbage as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Red Cabbage vs Blanched Almonds:

• Raw Red Cabbage has 1.4 times more Sodium and 20 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Calcium, 60.4 times more Copper, 4.1 times more Iron, 16.8 times more Magnesium, 7.6 times more Manganese, 16 times more Phosphorus, 2.7 times more Potassium, 5.3 times more Selenium and 13.5 times more Zinc than Raw Red Cabbage.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Cabbage has 11.3 times more Omega 3 and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 19 times more Energy, 328.3 times more Fat, 188.2 times more Saturated Fat, 363.7 times more Omega 6, 2.5 times more Carbohydrate, 4.7 times more Fiber and 15 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Blanched Almonds have similar amounts of Sugars per 7 oz.
• Both Raw Red Cabbage as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.