Comparing Nutrients in 5 ounces Almonds VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Almonds	Canned Grape Leaves	Recommended Dietary Allowance
Energy	28.3% 821kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	37% 14g	38g per day for Men 19-50 years
Protein	53.5% 30g	11% 6.05g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.4% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	27.6% 111μg	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	17.8% 16mg	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	242% 36.3mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	38% 381mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	290% 2.6mg	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	65.7% 5.26mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	18% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	270% 4044mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Canned Grape Leaves:

• Almonds have 3.2 times more Vitamin B1, 3.1 times more Vitamin B2 and 14.3 times more Vitamin E than Canned Grape Leaves.
• While Canned Grape Leaves contain more Vitamin A, 9.1 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Grape Leaves have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Almonds as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Grape Leaves:

• Almonds have 1.2 times more Iron, 19.3 times more Magnesium, 7.5 times more Manganese, 14.1 times more Phosphorus, 25.3 times more Potassium, 4.6 times more Selenium and 7.8 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 1.8 times more Copper, 2853 times more Sodium and 17.3 times more Water than Almonds.
• Both Almonds and Canned Grape Leaves have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 8.4 times more Energy, 25.3 times more Fat, 12.2 times more Saturated Fat, 84.4 times more Omega 6, 1.8 times more Carbohydrate, 1.3 times more Fiber and 5 times more Protein than Canned Grape Leaves.
• While Canned Grape Leaves contain 281 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.