Comparing Nutrients in 1 pound Dried Leeks VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Leeks	Almond paste	Recommended Dietary Allowance
Energy	50.2% 1456kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 339g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	227% 164g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	124% 47g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	123% 69g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Almond paste	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	12.6% 0.16mg	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	415% 1660μg	82.8% 331μg	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	595% 535mg	0.5% 0.45mg	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	409% 61.4mg	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	Almond paste	Recommended Dietary Allowance
Calcium	163% 1633mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	331% 3mg	229% 2.06mg	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	431% 34.5mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	169% 3.9mg	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	224% 1569mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	320% 10886mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Leeks versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Leeks vs Almond paste:

• 1 pound of Dried Leeks has 9.8 times more Vitamin B1, 2.5 times more Vitamin B3, 6.8 times more Vitamin B5, 33.6 times more Vitamin B6, 5 times more Vitamin B9 and 1180 times more Vitamin C than Almond paste.
• Both Dried Leeks and Almond paste provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• Both Freeze-dried Leeks as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Leeks vs Almond paste:

• 1 pound of Dried Leeks has 2.1 times more Calcium, 1.4 times more Copper, 4.8 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Potassium, 1.4 times more Selenium and 3.9 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 2.2 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Leeks has 3.5 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 1.4 times more Energy, 13.2 times more Fat, 9.4 times more Saturated Fat and 11.9 times more Omega 6 than Freeze-dried Leeks.