Comparing Nutrients in 7 ounces Blanched Almonds VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Kimchi	24%	24%	52%

Macro Nutrients

	Blanched Almonds	Kimchi	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	76% 42.5g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	32.5% 0.42mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Kimchi	Recommended Dietary Allowance
Calcium	47% 468mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	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	136% 955mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	5.06% 187g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 19.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 215.9 times more Vitamin E than Cabbage Kimchi.
• While Cabbage Kimchi contains 1.9 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cabbage Kimchi have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Kimchi:

• Blanched Almonds have 7.2 times more Calcium, 42.8 times more Copper, 1.3 times more Iron, 19.1 times more Magnesium, 20 times more Phosphorus, 4.4 times more Potassium, 6.4 times more Selenium and 13.5 times more Zinc than Cabbage Kimchi.
• While Cabbage Kimchi contains 26.2 times more Sodium and 20.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 39.3 times more Energy, 105 times more Fat, 59 times more Saturated Fat, 118.9 times more Omega 6, 7.8 times more Carbohydrate, 4.4 times more Sugars, 6.2 times more Fiber and 19.5 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 34.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.