Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Energy	41% 1187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	3.34% 0.57g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0.5g	g per day for Men 19-50 years
Fiber	57% 21.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	9.6% 0.13mg	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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Kale	Recommended Dietary Allowance
Calcium	53% 532mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	14.8% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	46.8% 1.08mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.8% 178g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.2 times more Vitamin B1, 8.6 times more Vitamin B2, 8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.8 times more Vitamin E than Boiled and Drained Kale.
• While Boiled and Drained Kale contains more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Kale have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Almonds have 1.8 times more Calcium, 16.4 times more Copper, 4.4 times more Iron, 11.2 times more Magnesium, 4.1 times more Manganese, 11.2 times more Phosphorus, 5 times more Potassium, 2.2 times more Selenium and 12.3 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 5.3 times more Sodium and 37.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 16.6 times more Energy, 43.4 times more Fat, 23.4 times more Saturated Fat, 45.3 times more Omega 6, 4 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 7.1 times more Protein than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 37.1 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.