Nutrient Comparison: Kale VS Roasted Cashews per 7 oz
Compare the macro and micronutrient content in 7 oz of Kale versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Kale vs Roasted Cashews:
- 7 ounces of Kale have more Vitamin A, 1.7 times more Vitamin B2, more Vitamin C and 11.2 times more Vitamin K than Roasted Cashews.
- While 7 oz of Dry Roasted Cashew Nuts contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Kale.
- Both Kale and Roasted Cashews provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
- 7 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Kale as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Kale vs Roasted Cashews:
- 7 ounces of Kale have 5.6 times more Calcium, 3.3 times more Sodium and 52.7 times more Water than Roasted Cashews.
- While 7 oz of Dry Roasted Cashew Nuts contain 41.9 times more Copper, 3.8 times more Iron, 7.9 times more Magnesium, 8.9 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium and 14.4 times more Zinc than Raw Kale.
- Both Kale and Roasted Cashews contain similar levels of Manganese per seven ounces.
- 7 ounces of Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Kale have 2.3 times more Omega 3 and 1.4 times more Fiber than Roasted Cashews.
- While 7 oz of Dry Roasted Cashew Nuts contain 16.4 times more Energy, 31.1 times more Fat, 51.4 times more Saturated Fat, 26.3 times more Omega 6, 7.4 times more Carbohydrate, 5.1 times more Sugars and 5.2 times more Protein than Raw Kale.
- 7 ounces of Kale provide inadequate amounts of Energy and Omega 6