Comparing Nutrients in 5 ounces LeeksVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Leeks

87%

Blanched Almonds

14%

75%

11%

5 oz ▼

Macro Nutrients

Leeksvs Blanched Almonds

3%86.5kcal

Energy

29%836kcal

86.5 kcalvs836 kcal

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

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0.44%0.43g

Fat

76.7%74.4g

0.43 gvs74.4 g

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

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0.18%0.057g

Saturated Fat

17.5%5.6g

0.057 gvs5.6 g

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

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8.77%0.14g

Omega 3

0.35%0.006g

0.14 gvs0.006 g

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

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0.56%0.095g

Omega 6

103%17.5g

0.095 gvs17.5 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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15.4%20g

Carbohydrate

20.4%26.5g

20 gvs26.5 g

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

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7.63%5.53g

Sugars

9.05%6.56g

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

5.53 gvs6.56 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.043g

NA gvs0.043 g

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

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Sucrose

%6.32g

NA gvs6.32 g

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

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6.7%2.55g

Fiber

37%14g

2.55 gvs14 g

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

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3.8%2.13g

Protein

54%30.3g

2.13 gvs30.3 g

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

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Vitamins

Leeksvs Blanched Almonds

13%118μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

118 μgvs0 μg

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

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7.1%0.085mg

Vitamin B1

22.6%0.27mg

Thiamine

0.085 mgvs0.27 mg

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

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3.27%0.043mg

Vitamin B2

77.5%1mg

Riboflavin

0.043 mgvs1 mg

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

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3.54%0.57mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs4.96 mg

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

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3.97%0.2mg

Vitamin B5

8.9%0.45mg

Pantothenic acid

0.2 mgvs0.45 mg

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

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25.4%0.33mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.33 mgvs0.16 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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22.7%91μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

91 μgvs69.5 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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19%17mg

Vitamin C

0%0mg

Ascorbic acid

17 mgvs0 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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8.7%1.3mg

Vitamin E

224%33.7mg

Tocopherols and Tocotrienols

1.3 mgvs33.7 mg

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

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55.5%66.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

66.6 μgvs0 μg

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

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Minerals

Leeksvs Blanched Almonds

8.36%83.6mg

Calcium

33.5%335mg

83.6 mgvs335 mg

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

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19%0.17mg

Copper

162%1.46mg

0.17 mgvs1.46 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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37.2%2.98mg

Iron

58%4.65mg

2.98 mgvs4.65 mg

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

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9.45%39.7mg

Magnesium

90%380mg

39.7 mgvs380 mg

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

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29.6%0.68mg

Manganese

113%2.6mg

0.68 mgvs2.6 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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7.1%49.6mg

Phosphorus

97%682mg

49.6 mgvs682 mg

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

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7.5%255mg

Potassium

27.5%934mg

255 mgvs934 mg

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

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2.58%1.4μg

Selenium

8.25%4.54μg

1.4 μgvs4.54 μg

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

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1.9%28.3mg

Sodium

1.8%27mg

28.3 mgvs27 mg

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

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1.55%0.17mg

Zinc

38.3%4.2mg

0.17 mgvs4.2 mg

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

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3.18%118g

Water

0.17%6.4g

118 gvs6.4 g

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

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Lets compare vitamin content per 5 ounces of Leeks vs Blanched Almonds:

Raw Leeks have more Vitamin A, 2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 3.2 times more Vitamin B1, 23.7 times more Vitamin B2, 8.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 25.8 times more Vitamin E than Raw Leeks.
Both Raw Leeks as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Leeks vs Blanched Almonds:

Raw Leeks have 18.4 times more Water than Blanched Almonds.
While Blanched Almonds contain 4 times more Calcium, 8.6 times more Copper, 1.6 times more Iron, 9.6 times more Magnesium, 3.8 times more Manganese, 13.7 times more Phosphorus, 3.7 times more Potassium, 3.2 times more Selenium and 24.8 times more Zinc than Raw Leeks.
Both Raw Leeks and Blanched Almonds have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Leeks have 24.8 times more Omega 3 than Blanched Almonds.
While Blanched Almonds contain 9.7 times more Energy, 175.1 times more Fat, 98.8 times more Saturated Fat, 184.6 times more Omega 6, 1.3 times more Carbohydrate, 5.5 times more Fiber and 14.3 times more Protein than Raw Leeks.
Both Raw Leeks and Blanched Almonds have similar amounts of Sugars per 5 oz.
Both Raw Leeks as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

LeeksVS Boiled LeeksBlanched AlmondsVS Boiled LeeksLeeksVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 5 ounces LeeksVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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