Comparing Nutrients in 5 ounces Dried Leeks VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Leeks	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15.7% 455kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	39% 15g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	13% 0.17mg	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	130% 519μg	9.57% 38.3μg	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	186% 167mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	51% 510mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	150% 1.35mg	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	135% 10.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	152% 3.5mg	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	70% 490mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Leeks versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Leeks vs Oil Roasted Almonds:

• 5 ounces of Dried Leeks have 8.7 times more Vitamin B1, 3.3 times more Vitamin B5, 10.2 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2 times more Vitamin B2 than Freeze-dried Leeks.
• Both Dried Leeks and Oil Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Freeze-dried Leeks as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Leeks vs Oil Roasted Almonds:

• 5 ounces of Dried Leeks have 1.2 times more Calcium, 2.1 times more Iron, 3.4 times more Potassium, 1.4 times more Selenium and 35 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 4.7 times more Zinc than Freeze-dried Leeks.
• Both Dried Leeks and Oil Roasted Almonds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Leeks have more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.9 times more Energy, 26.3 times more Fat, 15.1 times more Saturated Fat, 28.8 times more Omega 6 and 1.4 times more Protein than Freeze-dried Leeks.
• Both Dried Leeks and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3