Comparing Nutrients in 7 ounces Kale VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Almond paste	8%	52%	40%

Macro Nutrients

	Kale	Almond paste	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	73% 95g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	99% 72g	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	1.12% 0.81g	NA	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Kale	Almond paste	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	5.5% 0.071mg	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	30.8% 123μg	36.2% 145μg	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	206% 185mg	0.22% 0.2mg	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	8.73% 1.3mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Almond paste	Recommended Dietary Allowance
Calcium	50.4% 504mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	100% 0.9mg	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	39.7% 3.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	74% 1.7mg	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	15.6% 109mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Kale versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kale vs Almond paste:

• 7 ounces of Kale have more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B5, 4.1 times more Vitamin B6, 934 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 20.5 times more Vitamin E than Raw Kale.
• Both Kale and Almond paste provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Kale as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kale vs Almond paste:

• 7 ounces of Kale have 1.5 times more Calcium, 5.9 times more Sodium and 6.4 times more Water than Almond paste.
• While 7 oz of Almond paste contain 8.6 times more Copper, 3.9 times more Magnesium, 4.7 times more Phosphorus, 4.7 times more Selenium and 3.8 times more Zinc than Raw Kale.
• Both Kale and Almond paste contain similar levels of Iron, Manganese and Potassium per seven ounces.
• 7 ounces of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kale have 1.9 times more Omega 3 than Almond paste.
• While 7 oz of Almond paste contain 13.1 times more Energy, 18.6 times more Fat, 14.8 times more Saturated Fat, 19.2 times more Omega 6, 10.8 times more Carbohydrate, 36.6 times more Sugars and 3.1 times more Protein than Raw Kale.
• Both Kale and Almond paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Kale provide inadequate amounts of Energy and Omega 6