Comparing Nutrients in 100 grams Kale VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Kale	Blanched Almonds	Recommended Dietary Allowance
Energy	1.2% 35kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 4.46g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	26% 9.9g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Blanched 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.85% 0.12mg	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	15.5% 62μg	12.3% 49μg	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	158% 23.8mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	25.4% 254mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	114% 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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	79.8% 1.84mg	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	7.86% 55mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Raw Kale has more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B3 and 36 times more Vitamin E than Raw Kale.
• Both Raw Kale and Blanched Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Raw Kale as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Kale vs Blanched Almonds:

• Raw Kale has 2.8 times more Sodium and 19.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 19.4 times more Copper, 2.1 times more Iron, 8.1 times more Magnesium, 2 times more Manganese, 8.7 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 7.6 times more Zinc than Raw Kale.
• Both Raw Kale and Blanched Almonds have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Kale has 94.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Energy, 35.2 times more Fat, 22.2 times more Saturated Fat, 42.5 times more Omega 6, 4.2 times more Carbohydrate, 4.7 times more Sugars, 2.4 times more Fiber and 7.3 times more Protein than Raw Kale.
• Both Raw Kale as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.