Comparing Nutrients in 14 ounces Blanched Almonds VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Blanched Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	80.7% 2342kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	4.27% 3.1g	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% 0g	2.35% 1.7g	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	% 0.12g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	152% 85g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	37.7% 151μg	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	40.6% 36.5mg	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	628% 94mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	418% 501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	94% 937mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	12.8% 0.12mg	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	163% 13mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Green Leaf Lettuce per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Green Leaf Lettuce:

• 14 ounces of Blanched Almonds have 2.7 times more Vitamin B1, 8.9 times more Vitamin B2, 9.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 108 times more Vitamin E than Green Leaf Lettuce.
• While 14 oz of Raw Green Leaf Lettuce contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Green Leaf Lettuce:

• 14 ounces of Blanched Almonds have 6.6 times more Calcium, 35.4 times more Copper, 3.8 times more Iron, 20.6 times more Magnesium, 7.3 times more Manganese, 16.6 times more Phosphorus, 3.4 times more Potassium, 5.3 times more Selenium and 16.5 times more Zinc than Green Leaf Lettuce.
• While 14 oz of Raw Green Leaf Lettuce contain 21.1 times more Water than Blanched Almonds.
• 14 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 39.3 times more Energy, 350.1 times more Fat, 197.7 times more Saturated Fat, 515.2 times more Omega 6, 6.5 times more Carbohydrate, 5.9 times more Sugars, 7.6 times more Fiber and 15.7 times more Protein than Green Leaf Lettuce.
• While 14 oz of Raw Green Leaf Lettuce contain 14.5 times more Omega 3 than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6