Comparing Nutrients in 7 ounces Kale VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Kale	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 8.7g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	55% 21g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Kale	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	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	30.8% 123μg	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	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	50.4% 504mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	39.7% 3.18mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	15.6% 109mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Raw Kale has more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 39.3 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Kale has 53 times more Sodium and 32 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 18 times more Copper, 2.3 times more Iron, 8.3 times more Magnesium, 2.7 times more Manganese, 8.5 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 7.9 times more Zinc than Raw Kale.
• Both Raw Kale and Oil Roasted Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Kale has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 17.3 times more Energy, 37 times more Fat, 23.6 times more Saturated Fat, 46.5 times more Omega 6, 4 times more Carbohydrate, 4.6 times more Sugars, 2.6 times more Fiber and 7.3 times more Protein than Raw Kale.
• Both Raw Kale as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.