Comparing Nutrients in 7 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	22% 637kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	55% 21g	38g per day for Men 19-50 years
Protein	54% 30g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	71.4% 714mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Leeks versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Leeks vs Oil Roasted Almonds:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Leeks have more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 7 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 seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3