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Comparing Nutrients in 100 calories KaleVS Almonds

Weight per 100 calories

Kale
286g
Almonds
17.3g

Almonds have 16.5 times more energy per unit of mass than Raw Kale, which is very high in comparison to other foods. Kale having low energy density.

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

Macros Ratio

Protein Fat Carbs

Kale
27%
31%
42%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

Kalevs 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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4.4%4.26g
Fat
8.9%8.62g
4.26 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g
Saturated Fat
2.05%0.66g
0.51 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.5%1.08g
Omega 3
0.032%0.001g
1.08 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.9%0.83g
Omega 6
12.5%2.13g
0.83 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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9.7%12.6g
Carbohydrate
2.86%3.72g
12.6 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.83g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.83 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g
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]
1.17 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.14g
Glucose
%0.029g
1.14 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.51g
Sucrose
%0.68g
0.51 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%11.7g
Fiber
5.7%2.16g
11.7 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.34g
Protein
6.52%3.65g
8.34 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kalevs Almonds
76.5%689μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
689 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg
Vitamin B1
2.95%0.035mg
Thiamine
0.32 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.3%0.99mg
Vitamin B2
15%0.2mg
Riboflavin
0.99 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.37mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
3.37 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
1.06 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.42 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
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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44.3%177μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
177 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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297%267mg
Vitamin C
0%0mg
Ascorbic acid
267 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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12.6%1.9mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
1.9 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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928%1113μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1113 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kalevs Almonds
72.6%726mg
Calcium
4.65%46.5mg
726 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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NA
Fluoride
NA
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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57%4.57mg
Iron
8%0.64mg
4.57 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.4%94mg
Magnesium
11%46.6mg
94 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.63mg
Manganese
16.4%0.38mg
2.63 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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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22.4%157mg
Phosphorus
12%83mg
157 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.2%994mg
Potassium
3.72%127mg
994 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.68%2.57μg
Selenium
1.3%0.71μg
2.57 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
10%151mg
Sodium
0.012%0.17mg
151 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
4.9%0.54mg
1.1 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.92%256g
Water
0.021%0.76g
256 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 Kale vs Almonds:
Comparing minerals per 100 calories for Kale vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

KaleVS Boiled KaleAlmondsVS Boiled KaleKaleVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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