Comparing Nutrients in 7 ounces Blanched Almonds VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Blanched Almonds	Canned Grape Leaves	Recommended Dietary Allowance
Energy	40.4% 1171kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	18% 23.2g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	169% 8.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	20.8% 0.27mg	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	24.3% 97μg	38.7% 155μg	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	25% 22.4mg	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	314% 47mg	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	47% 468mg	57.4% 574mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	406% 3.65mg	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	81.4% 6.5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	25% 0.58mg	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	136% 955mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	377% 5662mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Canned Grape Leaves:

• Blanched Almonds have 3 times more Vitamin B1, 2 times more Vitamin B2 and 13.3 times more Vitamin E than Canned Grape Leaves.
• While Canned Grape Leaves contain more Vitamin A, 1.3 times more Vitamin B3, 13.6 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Grape Leaves have similar amounts of Vitamin B6 per 7 oz.
• Both Blanched Almonds as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Canned Grape Leaves:

• Blanched Almonds have 19.1 times more Magnesium, 6.3 times more Manganese, 14.1 times more Phosphorus, 22.7 times more Potassium, 3.6 times more Selenium and 7.4 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 1.8 times more Copper, 150.2 times more Sodium and 16.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Grape Leaves have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 8.6 times more Energy, 26.7 times more Fat, 12.7 times more Saturated Fat, 84.7 times more Omega 6, 1.6 times more Carbohydrate and 5 times more Protein than Canned Grape Leaves.
• While Canned Grape Leaves contain 210.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Canned Grape Leaves have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Canned Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.