Comparing Nutrients in 100 grams Oil Roasted Almonds VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Kimchi	24%	24%	52%

Macro Nutrients

	Oil Roasted Almonds	Kimchi	Recommended Dietary Allowance
Energy	21% 607kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	1.85% 2.4g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	1.46% 1.06g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	38% 21.2g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	16.4% 0.21mg	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	6.75% 27μg	13% 52μg	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	173% 26mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.3% 43.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Kimchi	Recommended Dietary Allowance
Calcium	29% 291mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	2.67% 0.024mg	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	46% 3.68mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Kimchi:

• Oil Roasted Almonds have 9.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 236.1 times more Vitamin E than Cabbage Kimchi.
• While Cabbage Kimchi contains 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Kimchi:

• Oil Roasted Almonds have 8.8 times more Calcium, 39.8 times more Copper, 1.5 times more Iron, 19.6 times more Magnesium, 19.4 times more Phosphorus, 4.6 times more Potassium, 8.2 times more Selenium and 14 times more Zinc than Cabbage Kimchi.
• While Cabbage Kimchi contains 498 times more Sodium and 33.7 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 40.5 times more Energy, 110.3 times more Fat, 62.8 times more Saturated Fat, 130 times more Omega 6, 7.4 times more Carbohydrate, 4.3 times more Sugars, 6.6 times more Fiber and 19.3 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.