Comparing Nutrients in 1 pound Almonds VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	91% 2626kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	10% 13g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	4.9% 3.54g	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	2.7% 1.95g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	171% 96g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	31.4% 0.41mg	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	43% 172μg	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	46.4% 41.7mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	477% 573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	122% 1220mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	14.6% 0.13mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	49.3% 1.13mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.6% 431g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Green Leaf Lettuce:

• Almonds have 2.9 times more Vitamin B1, 14.2 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 116.5 times more Vitamin E than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Green Leaf Lettuce have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Green Leaf Lettuce:

• Almonds have 7.5 times more Calcium, 35.6 times more Copper, 4.3 times more Iron, 20.8 times more Magnesium, 8.7 times more Manganese, 16.6 times more Phosphorus, 3.8 times more Potassium, 6.8 times more Selenium and 17.3 times more Zinc than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 28 times more Sodium and 21.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 38.6 times more Energy, 332.9 times more Fat, 190.1 times more Saturated Fat, 513.5 times more Omega 6, 7.5 times more Carbohydrate, 5.6 times more Sugars, 9.6 times more Fiber and 15.6 times more Protein than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 19.3 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Green Leaf Lettuce have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.