Comparing Nutrients in 7 ounces Almonds VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Kimchi	24%	24%	52%

Macro Nutrients

	Almonds	Kimchi	Recommended Dietary Allowance
Energy	39.6% 1149kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	12% 8.63g	2.9% 2.1g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	75% 42g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	25.8% 103μg	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	0% 0mg	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	339% 51mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Kimchi	Recommended Dietary Allowance
Calcium	53.4% 534mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	5.3% 0.048mg	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	92% 7.36mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	5.06% 187g	3700g per day for Men 19-50 years

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

• Almonds have 20.5 times more Vitamin B1, 5.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 233 times more Vitamin E than Cabbage Kimchi.
• While Cabbage Kimchi contains 1.6 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Cabbage Kimchi have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Kimchi:

• Almonds have 8.2 times more Calcium, 43 times more Copper, 1.5 times more Iron, 19.3 times more Magnesium, 20 times more Phosphorus, 4.9 times more Potassium, 8.2 times more Selenium and 14.2 times more Zinc than Cabbage Kimchi.
• While Cabbage Kimchi contains 498 times more Sodium and 21.4 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 38.6 times more Energy, 99.9 times more Fat, 56.7 times more Saturated Fat, 118.5 times more Omega 6, 9 times more Carbohydrate, 4.1 times more Sugars, 7.8 times more Fiber and 19.2 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 45.7 times more Omega 3 than Almonds.
• Both Almonds as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.