Comparing Nutrients in 1 pound Leeks VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Leeks	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.54% 277kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	61.7% 80g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	125% 47.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Leeks	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	42% 376μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	41% 0.54mg	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	72.6% 290μg	30.6% 122μg	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	60.5% 54.4mg	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	28% 4.17mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26.8% 268mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	481% 4.33mg	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	119% 9.53mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	485% 11mg	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	22.7% 159mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	127% 14mg	11mg per day for Men 19-50 years
Water	10% 376g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Leeks versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Leeks vs Oil Roasted Almonds:

• 1 pound of Leeks has more Vitamin A, 2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.5 times more Vitamin B1, 26 times more Vitamin B2, 9.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 28.2 times more Vitamin E than Raw Leeks.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Leeks as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leeks vs Oil Roasted Almonds:

• 1 pound of Leeks has 29.6 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.9 times more Calcium, 8 times more Copper, 1.8 times more Iron, 9.8 times more Magnesium, 5.1 times more Manganese, 13.3 times more Phosphorus, 3.9 times more Potassium, 4.1 times more Selenium and 25.6 times more Zinc than Raw Leeks.
• 1 pound of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 10 times more Energy, 183.9 times more Fat, 105.2 times more Saturated Fat, 201.8 times more Omega 6, 5.8 times more Fiber and 14.2 times more Protein than Raw Leeks.
• Both Leeks and Oil Roasted Almonds offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Leeks provide inadequate amounts of Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3