Comparing Nutrients in 14 ounces Almonds VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Almonds	Grape Leaves	Recommended Dietary Allowance
Energy	79.2% 2298kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	53% 68.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	34.5% 25g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	115% 43.7g	38g per day for Men 19-50 years
Protein	150% 84g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	607% 5461μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	58.6% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	82.4% 329μg	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	0% 0mg	49% 44mg	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	678% 102mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	359% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Grape Leaves	Recommended Dietary Allowance
Calcium	107% 1068mg	144% 1441mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	183% 1.65mg	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	184% 14.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	493% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.86% 291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Grape Leaves:

• Almonds have 5.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 12.8 times more Vitamin E than Raw Grape Leaves.
• While Raw Grape Leaves contain more Vitamin A, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Grape Leaves:

• Almonds have 2.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 5.3 times more Phosphorus, 2.7 times more Potassium, 4.6 times more Selenium and 4.7 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 1.3 times more Calcium, 1.3 times more Manganese and 16.6 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.2 times more Energy, 23.6 times more Fat, 11.3 times more Saturated Fat, 83.3 times more Omega 6, 1.2 times more Carbohydrate and 3.8 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 285.3 times more Omega 3 and 1.4 times more Sugars than Almonds.
• Both Almonds and Raw Grape Leaves have similar amounts of Fiber per 14 oz.
• Both Almonds as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.