Comparing Nutrients in 7 ounces Kale VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Almonds	14%	72%	14%

Macro Nutrients

	Kale	Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	6.75% 8.77g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 7.84g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	65.3% 25g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Kale	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	22% 87.3μg	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% 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	8.73% 1.3mg	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	50.4% 504mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Kale has more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 38.8 times more Vitamin E than Raw Kale.
• Both Raw Kale and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Kale as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kale vs Almonds:

• Raw Kale has 53 times more Sodium and 20.3 times more Water than Almonds.
• While Almonds contain 19.5 times more Copper, 2.3 times more Iron, 8.2 times more Magnesium, 2.4 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 4.6 times more Selenium and 8 times more Zinc than Raw Kale.
• Both Raw Kale and Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Kale has 126 times more Omega 3 than Almonds.
• While Almonds contain 16.5 times more Energy, 33.5 times more Fat, 21.4 times more Saturated Fat, 42.4 times more Omega 6, 4.9 times more Carbohydrate, 4.4 times more Sugars, 3 times more Fiber and 7.2 times more Protein than Raw Kale.
• Both Raw Kale as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.