Comparing Nutrients in 14 ounces Dried Leeks VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Leeks	Almonds	Recommended Dietary Allowance
Energy	44% 1274kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	171% 2.74g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	109% 41.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	108% 60.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Almonds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.04mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	363% 1453μg	43.7% 175μg	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	520% 468mg	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Almonds	Recommended Dietary Allowance
Calcium	143% 1429mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	455% 4.1mg	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	377% 30mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	455% 10.5mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Leeks vs Almonds:

• Freeze-dried Leeks have more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.8 times more Vitamin B2 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Freeze-dried Leeks as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Leeks vs Almonds:

• Freeze-dried Leeks have 1.3 times more Calcium, 2 times more Iron, 1.2 times more Manganese, 3.3 times more Potassium, 1.4 times more Selenium and 35 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 4.7 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Leeks have 230.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Energy, 23.8 times more Fat, 13.6 times more Saturated Fat, 26.2 times more Omega 6 and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Almonds have similar amounts of Fiber per 14 oz.
• Both Freeze-dried Leeks as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.