Comparing Nutrients in 5 ounces Almonds VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Almonds	Grape Leaves	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.23% 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	19% 24.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	12.3% 8.93g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	43.6% 0.57mg	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	29.4% 118μg	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	17.5% 15.7mg	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	242% 36.3mg	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Grape Leaves	Recommended Dietary Allowance
Calcium	38% 381mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	65.4% 0.59mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	176% 4.05mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11.3% 386mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.8% 104g	3700g per day for Men 19-50 years

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

• Almonds have 5.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 12.8 times more Vitamin E than Raw Grape Leaves.
• While Raw Grape Leaves contain more Vitamin A, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Grape Leaves:

• Almonds have 2.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 5.3 times more Phosphorus, 2.7 times more Potassium, 4.6 times more Selenium and 4.7 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 1.3 times more Calcium, 1.3 times more Manganese and 16.6 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.2 times more Energy, 23.6 times more Fat, 11.3 times more Saturated Fat, 83.3 times more Omega 6, 1.2 times more Carbohydrate and 3.8 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 285.3 times more Omega 3 and 1.4 times more Sugars than Almonds.
• Both Almonds and Raw Grape Leaves have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.