Comparing Nutrients in 500 calories Boiled KaleVS Blanched Almonds

Weight per 500 calories

Boiled Kale

1389g

Blanched Almonds

84.7g

Blanched Almonds have 16.4 times more energy per unit of mass than Boiled and Drained Kale, which is very high in comparison to other foods. Boiled Kale having low energy density.

Which food has more nutrients per 500 calories - Boiled Kale or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Kale

27%

25%

48%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Boiled Kalevs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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17.3%17g

Fat

46%44.5g

17 gvs44.5 g

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

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7.6%2.43g

Saturated Fat

10.5%3.35g

2.43 gvs3.35 g

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

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322%5.15g

Omega 3

0.21%0.003g

5.15 gvs0.003 g

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

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23.4%3.97g

Omega 6

61.6%10.5g

3.97 gvs10.5 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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56.6%73.6g

Carbohydrate

12%16g

73.6 gvs16 g

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

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23%17g

Sugars

5.4%3.92g

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

17 gvs3.92 g

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

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8.05%5.83g

Fructose

0%0g

≤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]

5.83 gvs0 g

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

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%7.5g

Glucose

%0.025g

7.5 gvs0.025 g

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

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%3.47g

Sucrose

%3.78g

3.47 gvs3.78 g

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

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146%55.6g

Fiber

22%8.4g

55.6 gvs8.4 g

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

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73%41g

Protein

32.4%18g

41 gvs18 g

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

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Vitamins

Boiled Kalevs Blanched Almonds

225%2028μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2028 μgvs0 μg

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

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73%0.88mg

Vitamin B1

13.5%0.16mg

Thiamine

0.88 mgvs0.16 mg

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

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150%1.94mg

Vitamin B2

46.3%0.6mg

Riboflavin

1.94 mgvs0.6 mg

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

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39.7%6.35mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

6.35 mgvs2.97 mg

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

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47.2%2.36mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

2.36 mgvs0.27 mg

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

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67.3%0.88mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.88 mgvs0.097 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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226%903μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

903 μgvs41.5 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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275%247mg

Vitamin C

0%0mg

Ascorbic acid

247 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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149%22.4mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

22.4 mgvs20 mg

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

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4844%5813μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5813 μgvs0 μg

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

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Minerals

Boiled Kalevs Blanched Almonds

208%2083mg

Calcium

20%200mg

2083 mgvs200 mg

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

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103%0.93mg

Copper

97%0.87mg

0.93 mgvs0.87 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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146%11.7mg

Iron

34.7%2.78mg

11.7 mgvs2.78 mg

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

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82.7%347mg

Magnesium

54%227mg

347 mgvs227 mg

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

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327%7.53mg

Manganese

67.6%1.56mg

7.53 mgvs1.56 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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83.3%583mg

Phosphorus

58.2%408mg

583 mgvs408 mg

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

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59%2000mg

Potassium

16.4%558mg

2000 mgvs558 mg

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

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22.7%12.5μg

Selenium

4.93%2.7μg

12.5 μgvs2.7 μg

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

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15%222mg

Sodium

1.07%16mg

222 mgvs16 mg

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

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34%3.75mg

Zinc

23%2.5mg

3.75 mgvs2.5 mg

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

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33.7%1248g

Water

0.1%3.82g

1248 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Boiled Kale vs Blanched Almonds:

Boiled and Drained Kale has more Vitamin A, 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 8.9 times more Vitamin B5, 9 times more Vitamin B6, 21.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Boiled and Drained Kale and Blanched Almonds have similar amounts of Vitamin E per 500 kcal.
Both Boiled and Drained Kale as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kale vs Blanched Almonds:

Boiled and Drained Kale has 10.4 times more Calcium, 4.2 times more Iron, 1.5 times more Magnesium, 4.8 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium, 13.8 times more Sodium, 1.5 times more Zinc and 326.4 times more Water than Blanched Almonds.
Both Boiled and Drained Kale and Blanched Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Kale has 1520.1 times more Omega 3, 4.7 times more Carbohydrate, 4.3 times more Sugars, more Fructose, 6.6 times more Fiber and 2.3 times more Protein than Blanched Almonds.
While Blanched Almonds contain 2.6 times more Fat, 1.4 times more Saturated Fat and 2.6 times more Omega 6 than Boiled and Drained Kale.
Both Boiled and Drained Kale and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Kale as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled KaleVS Frozen KaleBlanched AlmondsVS Frozen KaleBoiled KaleVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled KaleVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kale or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: