Comparing Nutrients in 1 pound Blanched Almonds VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Energy	92% 2676kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	243% 3.9g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	29% 21g	39.4% 28.6g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	131% 50g	38g per day for Men 19-50 years
Protein	173% 97g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	693% 6241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	140% 1.8mg	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	55.6% 222μg	94% 376μg	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	56% 50.3mg	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	718% 108mg	60.5% 9.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Calcium	107% 1070mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	209% 1.9mg	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	186% 15mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	563% 13mg	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	312% 2182mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Grape Leaves:

• Blanched Almonds have 4.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 11.9 times more Vitamin E than Raw Grape Leaves.
• While Raw Grape Leaves contain more Vitamin A, 3.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Grape Leaves:

• Blanched Almonds have 2.5 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 5.3 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium, 2.1 times more Sodium and 4.4 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 1.5 times more Calcium, 1.6 times more Manganese and 16.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 6.3 times more Energy, 24.8 times more Fat, 11.8 times more Saturated Fat, 83.5 times more Omega 6 and 3.8 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 214 times more Omega 3 and 1.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Grape Leaves have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Blanched Almonds as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.