Comparing Nutrients in 100 calories Boiled Kale with SaltVS Almonds

Weight per 100 calories

Boiled Kale with Salt

227g

Almonds

17.3g

Almonds have 13.2 times more energy per unit of mass than Boiled and Drained Kale with Salt, which is very high in comparison to other foods. Boiled Kale with Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Kale with Salt or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Kale with Salt

27%

25%

48%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Boiled Kale with Saltvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.84%2.75g

Fat

8.9%8.62g

2.75 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

2.05%0.66g

0.35 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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47%0.75g

Omega 3

0.032%0.001g

0.75 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.4%0.58g

Omega 6

12.5%2.13g

0.58 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.27%12g

Carbohydrate

2.86%3.72g

12 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.8%2.75g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.75 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.3%0.95g

Fructose

0.026%0.019g

≤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]

0.95 gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.23g

Glucose

%0.029g

1.23 gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.57g

Sucrose

%0.68g

0.57 gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.8%5.23g

Fiber

5.7%2.16g

5.23 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.7g

Protein

6.52%3.65g

6.7 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kale with Saltvs Almonds

37%332μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

332 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

2.95%0.035mg

Thiamine

0.14 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg

Vitamin B2

15%0.2mg

Riboflavin

0.32 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.5%1.04mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.04 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.73%0.39mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.39 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.14 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37%148μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

148 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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45%40.5mg

Vitamin C

0%0mg

Ascorbic acid

40.5 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24.4%3.66mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

3.66 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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793%951μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

951 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kale with Saltvs Almonds

34%341mg

Calcium

4.65%46.5mg

341 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg

Copper

19.8%0.18mg

0.15 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

8%0.64mg

1.9 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.5%57mg

Magnesium

11%46.6mg

57 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53.6%1.23mg

Manganese

16.4%0.38mg

1.23 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.6%95mg

Phosphorus

12%83mg

95 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.63%327mg

Potassium

3.72%127mg

327 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.13%2.27μg

Selenium

1.3%0.71μg

2.27 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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38%573mg

Sodium

0.012%0.17mg

573 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.58%0.61mg

Zinc

4.9%0.54mg

0.61 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.5%204g

Water

0.021%0.76g

204 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Kale with Salt vs Almonds:

Boiled and Drained Kale with Salt has more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.7 times more Vitamin B5, 6.1 times more Vitamin B6, 19.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Boiled and Drained Kale with Salt and Almonds have similar amounts of Vitamin E per 100 kcal.
Both Boiled and Drained Kale with Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Kale with Salt vs Almonds:

Boiled and Drained Kale with Salt has 7.3 times more Calcium, 3 times more Iron, 1.2 times more Magnesium, 3.3 times more Manganese, 2.6 times more Potassium, 3.2 times more Selenium, 3316.1 times more Sodium and 268 times more Water than Almonds.
Both Boiled and Drained Kale with Salt and Almonds have similar amounts of Copper, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Kale with Salt has 1451.9 times more Omega 3, 3.2 times more Carbohydrate, 3.7 times more Sugars, 50.2 times more Fructose, 2.4 times more Fiber and 1.8 times more Protein than Almonds.
While Almonds contain 3.1 times more Fat, 1.9 times more Saturated Fat and 3.7 times more Omega 6 than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Almonds have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Kale with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kale with SaltVS Cooked Frozen Kale with SaltAlmondsVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Boiled Kale with SaltVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kale with Salt or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: