Comparing Nutrients in 7 ounces Blanched Almonds VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Energy	40.4% 1171kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.73% 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	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	17.2% 12.5g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	76% 42.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	61% 0.79mg	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	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Grape Leaves	Recommended Dietary Allowance
Calcium	47% 468mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	92% 0.82mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	246% 5.67mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	16% 540mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.93% 146g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 11.9 times more Vitamin E than Raw Grape Leaves.
• While Raw Grape Leaves contain more Vitamin A, 3.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Blanched Almonds have 2.5 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 5.3 times more Phosphorus, 2.4 times more Potassium, 3.6 times more Selenium, 2.1 times more Sodium and 4.4 times more Zinc than Raw Grape Leaves.
• While Raw Grape Leaves contain 1.5 times more Calcium, 1.6 times more Manganese and 16.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 6.3 times more Energy, 24.8 times more Fat, 11.8 times more Saturated Fat, 83.5 times more Omega 6 and 3.8 times more Protein than Raw Grape Leaves.
• While Raw Grape Leaves contain 214 times more Omega 3 and 1.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Grape Leaves have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Blanched Almonds as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.