Comparing Nutrients in 7 ounces Frozen Kale VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Kale	Blanched Almonds	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	7.45% 9.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Blanched Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	23% 1.85mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	158% 3.64mg	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	8.22% 57.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Kale vs Blanched Almonds:

• Frozen Kale, Unprepared has more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B1, 6.3 times more Vitamin B2, 5 times more Vitamin B3, 6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 41.7 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Kale vs Blanched Almonds:

• Frozen Kale, Unprepared has 20.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 22.3 times more Copper, 3.5 times more Iron, 14.9 times more Magnesium, 4.1 times more Manganese, 16.6 times more Phosphorus, 2 times more Potassium, 3.6 times more Selenium, 1.3 times more Sodium and 16.5 times more Zinc than Frozen Kale, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Kale, Unprepared has 29.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 21.1 times more Energy, 114.2 times more Fat, 67 times more Saturated Fat, 137.4 times more Omega 6, 3.8 times more Carbohydrate, 5.4 times more Sugars, 5 times more Fiber and 8 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.