Comparing Nutrients in 7 ounces Roasted Almonds VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Roasted Almonds	Napa Cabbage	Recommended Dietary Allowance
Energy	41% 1187kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	3.86% 2.8g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	35.4% 0.46mg	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	27.3% 109μg	39% 157μg	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	59.5% 53.6mg	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	316% 47.4mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	71% 85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Napa Cabbage	Recommended Dietary Allowance
Calcium	53% 532mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	7.94% 0.071mg	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	93% 7.4mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	16.4% 0.38mg	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	134% 935mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Napa Cabbage:

• 7 ounces of Roasted Almonds have 1.9 times more Vitamin B1, 23.9 times more Vitamin B2, 9.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 199.2 times more Vitamin E than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Napa Cabbage have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Napa Cabbage:

• 7 ounces of Roasted Almonds have 3.5 times more Calcium, 30.5 times more Copper, 12 times more Iron, 21.5 times more Magnesium, 11.7 times more Manganese, 16.2 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium and 14.4 times more Zinc than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 39.2 times more Water than Dry Roasted Almonds.
• 7 ounces of Napa Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 37.4 times more Energy, 262.7 times more Fat, 95.2 times more Saturated Fat, 863 times more Omega 6, 6.5 times more Carbohydrate, 3.4 times more Sugars, 9.1 times more Fiber and 17.5 times more Protein than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 5.7 times more Omega 3 than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Napa Cabbage provide inadequate amounts of Energy and Omega 6