Comparing Nutrients in 100 grams Kale VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Almonds	14%	72%	14%

Macro Nutrients

	Kale	Almonds	Recommended Dietary Allowance
Energy	1.2% 35kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	6% 4.35g	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	0.57% 0.41g	0.15% 0.11g	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	% 0.4g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 3.95g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	33% 12.5g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Kale	Almonds	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.5% 62μg	11% 44μg	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	104% 93mg	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	4.4% 0.66mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Almonds	Recommended Dietary Allowance
Calcium	25.4% 254mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	115% 1.03mg	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	20% 1.6mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.86% 55mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Kale vs Almonds:

• Raw Kale has more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 38.8 times more Vitamin E than Raw Kale.
• Both Raw Kale and Almonds have similar amounts of Vitamin B6 per 100 g.
• Both Raw Kale as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Kale vs Almonds:

• Raw Kale has 53 times more Sodium and 20.3 times more Water than Almonds.
• While Almonds contain 19.5 times more Copper, 2.3 times more Iron, 8.2 times more Magnesium, 2.4 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 4.6 times more Selenium and 8 times more Zinc than Raw Kale.
• Both Raw Kale and Almonds have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Kale has 126 times more Omega 3 than Almonds.
• While Almonds contain 16.5 times more Energy, 33.5 times more Fat, 21.4 times more Saturated Fat, 42.4 times more Omega 6, 4.9 times more Carbohydrate, 4.4 times more Sugars, 3 times more Fiber and 7.2 times more Protein than Raw Kale.
• Both Raw Kale as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.