Comparing Nutrients in 300 calories Blanched Almonds VS Grape Leaves

Weight per 300 calories

• Blanched Almonds: 50.8g
• Grape Leaves: 323g

Blanched Almonds have 6.3 times more energy per 100g than Grape Leaves. It has very high energy density when compared to other foods. Raw Grape Leaves having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	7.05% 6.84g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	173% 2.76g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	43% 56g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	28% 20.3g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	93% 35.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	493% 4439μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	47.6% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	99% 1.3mg	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	6.23% 25μg	67% 268μg	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	39.8% 36mg	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	80.5% 12mg	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	292% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Calcium	12% 120mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	149% 1.34mg	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	21% 1.67mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	400% 9.2mg	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	35% 245mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26% 877mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.94% 29mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Grape Leaves:

• Blanched Almonds have 1.9 times more Vitamin E than Raw Grape Leaves.
• While Raw Grape Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5, 22.1 times more Vitamin B6, 10.7 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 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Grape Leaves:

• Raw Grape Leaves contain 9.8 times more Calcium, 2.6 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 9.9 times more Manganese, 2.6 times more Potassium, 1.8 times more Selenium, 1.4 times more Zinc and 103.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Grape Leaves have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 3.9 times more Fat, 1.9 times more Saturated Fat and 13.2 times more Omega 6 than Raw Grape Leaves.
• While Raw Grape Leaves contain 1357.6 times more Omega 3, 5.9 times more Carbohydrate, 8.6 times more Sugars, 7 times more Fiber and 1.7 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Grape Leaves have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.