Comparing Nutrients in 7 ounces Dried Leeks VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Leeks	Blanched Almonds	Recommended Dietary Allowance
Energy	22% 637kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	54% 30g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	17.6% 0.23mg	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	182% 726μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	71.4% 714mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	158% 3.64mg	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	98% 687mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have more Vitamin A, 4.2 times more Vitamin B1, 2.4 times more Vitamin B5, 10.5 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B2 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Freeze-dried Leeks as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Leeks vs Blanched Almonds:

• Freeze-dried Leeks have 1.5 times more Calcium, 2.3 times more Iron, 1.4 times more Manganese, 3.6 times more Potassium, 1.8 times more Selenium and 1.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 4.5 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Leeks have 172.8 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 25 times more Fat, 14.2 times more Saturated Fat, 26.3 times more Omega 6 and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Blanched Almonds have similar amounts of Fiber per 7 oz.
• Both Freeze-dried Leeks as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.