Comparing Nutrients in 14 ounces Almonds VS Dried Leeks

Macros Ratio

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

Macro Nutrients

	Almonds	Dried Leeks	Recommended Dietary Allowance
Energy	79.2% 2298kcal	44% 1274kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	11% 1.87g	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	228% 296g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	109% 41.3g	38g per day for Men 19-50 years
Protein	150% 84g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Almonds	Dried Leeks	Recommended Dietary Allowance
Calcium	107% 1068mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	290% 2.6mg	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	377% 30mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	455% 10.5mg	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	280% 9525mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.21% 7.94g	3700g per day for Men 19-50 years

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

• Almonds have 2.8 times more Vitamin B2 than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 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.
• Both Almonds and Freeze-dried Leeks have similar amounts of Vitamin B3 per 14 oz.
• Both Almonds as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dried Leeks:

• Almonds have 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.
• While Freeze-dried Leeks contain 1.3 times more Calcium, 2 times more Iron, 3.3 times more Potassium, 1.4 times more Selenium and 35 times more Sodium than Almonds.
• Both Almonds and Freeze-dried Leeks have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Energy, 23.8 times more Fat, 13.6 times more Saturated Fat, 26.2 times more Omega 6, 1.2 times more Fiber and 1.4 times more Protein than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 230.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.