Comparing Nutrients in 100 grams Boiled KaleVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Boiled Kale

27%

25%

48%

Oil Roasted Almonds

13%

76%

11%

100 g ▼

Macro Nutrients

Boiled Kalevs Oil Roasted Almonds

1.24%36kcal

Energy

21%607kcal

36 kcalvs607 kcal

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

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1.25%1.2g

Fat

57%55g

1.2 gvs55 g

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

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0.55%0.18g

Saturated Fat

13%4.2g

0.18 gvs4.2 g

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

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23%0.37g

Omega 3

0%0g

0.37 gvs0 g

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

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1.7%0.29g

Omega 6

79.5%13.5g

0.29 gvs13.5 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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4.08%5.3g

Carbohydrate

13.6%17.7g

5.3 gvs17.7 g

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

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1.67%1.2g

Sugars

6.28%4.55g

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

1.2 gvs4.55 g

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

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0.58%0.42g

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]

0.42 gvs0 g

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

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%0.54g

Glucose

%0.04g

0.54 gvs0.04 g

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

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%0.25g

Sucrose

%4.38g

0.25 gvs4.38 g

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

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10.5%4g

Fiber

27.6%10.5g

4 gvs10.5 g

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

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5.25%2.94g

Protein

38%21.2g

2.94 gvs21.2 g

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

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Vitamins

Boiled Kalevs Oil Roasted Almonds

16.2%146μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

146 μgvs0 μg

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

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5.25%0.063mg

Vitamin B1

7.67%0.092mg

Thiamine

0.063 mgvs0.092 mg

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

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10.8%0.14mg

Vitamin B2

60%0.78mg

Riboflavin

0.14 mgvs0.78 mg

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

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2.86%0.46mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs3.67 mg

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

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3.4%0.17mg

Vitamin B5

4.6%0.23mg

Pantothenic acid

0.17 mgvs0.23 mg

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

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4.85%0.063mg

Vitamin B6

9.08%0.12mg

Pyridoxine

0.063 mgvs0.12 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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16.3%65μg

Vitamin B9

6.75%27μg

Folates and Folic Acid

65 μgvs27 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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19.8%18mg

Vitamin C

0%0mg

Ascorbic acid

18 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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10.7%1.6mg

Vitamin E

173%26mg

Tocopherols and Tocotrienols

1.6 mgvs26 mg

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

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349%419μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

419 μgvs0 μg

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

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Minerals

Boiled Kalevs Oil Roasted Almonds

15%150mg

Calcium

29%291mg

150 mgvs291 mg

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

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7.44%0.067mg

Copper

106%0.96mg

0.067 mgvs0.96 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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10.5%0.84mg

Iron

46%3.68mg

0.84 mgvs3.68 mg

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

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5.95%25mg

Magnesium

65.2%274mg

25 mgvs274 mg

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

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23.6%0.54mg

Manganese

107%2.46mg

0.54 mgvs2.46 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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6%42mg

Phosphorus

66.6%466mg

42 mgvs466 mg

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

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4.24%144mg

Potassium

20.6%699mg

144 mgvs699 mg

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

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1.64%0.9μg

Selenium

7.45%4.1μg

0.9 μgvs4.1 μg

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

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1.07%16mg

Sodium

0.067%1mg

16 mgvs1 mg

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

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2.45%0.27mg

Zinc

28%3.07mg

0.27 mgvs3.07 mg

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

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2.43%90g

Water

0.076%2.8g

90 gvs2.8 g

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

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

Boiled and Drained Kale has more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 16.1 times more Vitamin E than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kale vs Oil Roasted Almonds:

Boiled and Drained Kale has 16 times more Sodium and 32.1 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.9 times more Calcium, 14.3 times more Copper, 4.4 times more Iron, 11 times more Magnesium, 4.5 times more Manganese, 11.1 times more Phosphorus, 4.9 times more Potassium, 4.6 times more Selenium and 11.4 times more Zinc than Boiled and Drained Kale.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Kale has more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 16.9 times more Energy, 45.6 times more Fat, 24 times more Saturated Fat, 47.3 times more Omega 6, 3.3 times more Carbohydrate, 3.8 times more Sugars, 2.6 times more Fiber and 7.2 times more Protein than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled KaleVS Frozen KaleOil Roasted AlmondsVS Frozen KaleBoiled KaleVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 100 grams Boiled KaleVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: