Comparing Nutrients in 7 ounces Dried Leeks VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Leeks	Almonds	Recommended Dietary Allowance
Energy	22% 637kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	54% 30g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Almonds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	182% 726μg	22% 87.3μg	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	260% 234mg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	71.4% 714mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	227% 2.05mg	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	189% 15mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Leeks vs Almonds:

• Freeze-dried Leeks have more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B5, 8.8 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.8 times more Vitamin B2 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Freeze-dried Leeks as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Leeks vs Almonds:

• Freeze-dried Leeks have 1.3 times more Calcium, 2 times more Iron, 1.2 times more Manganese, 3.3 times more Potassium, 1.4 times more Selenium and 35 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 4.7 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Leeks have 230.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Energy, 23.8 times more Fat, 13.6 times more Saturated Fat, 26.2 times more Omega 6 and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Almonds have similar amounts of Fiber per 7 oz.
• Both Freeze-dried Leeks as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.