Comparing Nutrients in 1 pound Almonds VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Almonds	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	91% 2626kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	13.2% 9.57g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	171% 96g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	27.2% 109μg	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	21% 19mg	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	775% 116mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	122% 1220mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	31.2% 0.28mg	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	210% 17mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	48.7% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Boiled Leeks with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Almonds vs Boiled Leeks with Salt:

• 1 pound of Almonds has 7.9 times more Vitamin B1, 56.9 times more Vitamin B2, 18.1 times more Vitamin B3, 6.5 times more Vitamin B5, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Boiled Leeks with Salt.
• While 1 lb of Boiled and Drained Leeks with Salt contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• 1 pound of Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Almonds as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almonds vs Boiled Leeks with Salt:

• 1 pound of Almonds has 9 times more Calcium, 16.6 times more Copper, 3.4 times more Iron, 19.3 times more Magnesium, 8.8 times more Manganese, 28.3 times more Phosphorus, 8.4 times more Potassium, 8.2 times more Selenium and 52 times more Zinc than Boiled Leeks with Salt.
• While 1 lb of Boiled and Drained Leeks with Salt contains 246 times more Sodium and 20.6 times more Water than Almonds.
• 1 pound of Boiled Leeks with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 18.7 times more Energy, 249.7 times more Fat, 140.8 times more Saturated Fat, 273.9 times more Omega 6, 2.8 times more Carbohydrate, 2.1 times more Sugars, 12.5 times more Fiber and 26.1 times more Protein than Boiled Leeks with Salt.
• While 1 lb of Boiled and Drained Leeks with Salt contains 22 times more Omega 3 than Almonds.
• 1 pound of Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Leeks with Salt provide inadequate amounts of Energy, Omega 6 and Protein