Comparing Nutrients in 14 ounces AlmondsVS Leeks

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Leeks

87%

14 oz ▼

Macro Nutrients

Almondsvs Leeks

79.2%2298kcal

Energy

8.35%242kcal

2298 kcalvs242 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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204%198g

Fat

1.23%1.2g

198 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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47%15g

Saturated Fat

0.5%0.16g

15 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

24.6%0.39g

0.012 gvs0.39 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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288%49g

Omega 6

1.56%0.27g

49 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65.8%85.5g

Carbohydrate

43.2%56g

85.5 gvs56 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

21.4%15.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs15.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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131%49.6g

Fiber

19%7.14g

49.6 gvs7.14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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150%84g

Protein

10.6%5.95g

84 gvs5.95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Leeks

0%0μg

Vitamin A

36.6%329μg

RAE, retinol activity equivalents

0 μgvs329 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.81mg

Vitamin B1

20%0.24mg

Thiamine

0.81 mgvs0.24 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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347%4.5mg

Vitamin B2

9.16%0.12mg

Riboflavin

4.5 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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89.7%14.4mg

Vitamin B3

9.92%1.6mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs1.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

37.4%1.87mg

Vitamin B5

11%0.56mg

Pantothenic acid

1.87 mgvs0.56 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.54mg

Vitamin B6

71%0.92mg

Pyridoxine

0.54 mgvs0.92 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.7%175μg

Vitamin B9

63.5%254μg

Folates and Folic Acid

175 μgvs254 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

53%47.6mg

Ascorbic acid

0 mgvs47.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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678%102mg

Vitamin E

24.3%3.65mg

Tocopherols and Tocotrienols

102 mgvs3.65 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

155%187μg

Phytomenadione or phylloquinone

0 μgvs187 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Leeks

107%1068mg

Calcium

23.4%234mg

1068 mgvs234 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg

Copper

53%0.48mg

4.1 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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184%14.7mg

Iron

104%8.33mg

14.7 mgvs8.33 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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255%1072mg

Magnesium

26.5%111mg

1072 mgvs111 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.65mg

Manganese

83%1.9mg

8.65 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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273%1909mg

Phosphorus

20%139mg

1909 mgvs139 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85.6%2909mg

Potassium

21%714mg

2909 mgvs714 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg

Selenium

7.2%3.97μg

16.3 μgvs3.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

5.3%79.4mg

3.97 mgvs79.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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113%12.4mg

Zinc

4.33%0.48mg

12.4 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g

Water

8.9%329g

17.5 gvs329 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Almonds vs Leeks:

Almonds have 3.4 times more Vitamin B1, 37.9 times more Vitamin B2, 9 times more Vitamin B3, 3.4 times more Vitamin B5 and 27.9 times more Vitamin E than Raw Leeks.
While Raw Leeks contain more Vitamin A, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Leeks:

Almonds have 4.6 times more Calcium, 8.6 times more Copper, 1.8 times more Iron, 9.6 times more Magnesium, 4.5 times more Manganese, 13.7 times more Phosphorus, 4.1 times more Potassium, 4.1 times more Selenium and 26 times more Zinc than Raw Leeks.
While Raw Leeks contain 20 times more Sodium and 18.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 9.5 times more Energy, 166.4 times more Fat, 95.1 times more Saturated Fat, 183.9 times more Omega 6, 1.5 times more Carbohydrate, 6.9 times more Fiber and 14.1 times more Protein than Raw Leeks.
While Raw Leeks contain 33 times more Omega 3 than Almonds.
Both Almonds and Raw Leeks have similar amounts of Sugars per 14 oz.
Both Almonds as well as Raw Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsLeeksVS Blanched AlmondsAlmondsVS Boiled LeeksLeeksVS Boiled Leeks

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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