Comparing Nutrients in 100 grams AlmondsVS Leeks

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Leeks

87%

100 g ▼

Macro Nutrients

Almondsvs Leeks

20%579kcal

Energy

2.1%61kcal

579 kcalvs61 kcal

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

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51.5%50g

Fat

0.31%0.3g

50 gvs0.3 g

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

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12%3.8g

Saturated Fat

0.13%0.04g

3.8 gvs0.04 g

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

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0.19%0.003g

Omega 3

6.2%0.099g

0.003 gvs0.099 g

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

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72.5%12.3g

Omega 6

0.39%0.067g

12.3 gvs0.067 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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16.6%21.6g

Carbohydrate

11%14g

21.6 gvs14 g

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

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6%4.35g

Sugars

5.38%3.9g

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

4.35 gvs3.9 g

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

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0.15%0.11g

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]

0.11 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%3.95g

Sucrose

3.95 gvsNA g

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

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33%12.5g

Fiber

4.74%1.8g

12.5 gvs1.8 g

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

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37.8%21g

Protein

2.68%1.5g

21 gvs1.5 g

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

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Vitamins

Almondsvs Leeks

0%0μg

Vitamin A

9.22%83μg

RAE, retinol activity equivalents

0 μgvs83 μg

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

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17%0.21mg

Vitamin B1

5%0.06mg

Thiamine

0.21 mgvs0.06 mg

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

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87.5%1.14mg

Vitamin B2

2.3%0.03mg

Riboflavin

1.14 mgvs0.03 mg

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

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22.6%3.6mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs0.4 mg

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

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9.4%0.47mg

Vitamin B5

2.8%0.14mg

Pantothenic acid

0.47 mgvs0.14 mg

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

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10.5%0.14mg

Vitamin B6

18%0.23mg

Pyridoxine

0.14 mgvs0.23 mg

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

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

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

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11%44μg

Vitamin B9

16%64μg

Folates and Folic Acid

44 μgvs64 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

13.3%12mg

Ascorbic acid

0 mgvs12 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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171%25.6mg

Vitamin E

6.13%0.92mg

Tocopherols and Tocotrienols

25.6 mgvs0.92 mg

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

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0%0μg

Vitamin K

39%47μg

Phytomenadione or phylloquinone

0 μgvs47 μg

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

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Minerals

Almondsvs Leeks

27%269mg

Calcium

5.9%59mg

269 mgvs59 mg

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

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115%1.03mg

Copper

13.3%0.12mg

1.03 mgvs0.12 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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46.4%3.7mg

Iron

26.3%2.1mg

3.7 mgvs2.1 mg

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

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64.3%270mg

Magnesium

6.67%28mg

270 mgvs28 mg

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

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95%2.18mg

Manganese

21%0.48mg

2.18 mgvs0.48 mg

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

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101%45.3μg

Molybdenum

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

45.3 μgvsNA μg

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

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68.7%481mg

Phosphorus

5%35mg

481 mgvs35 mg

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

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21.6%733mg

Potassium

5.3%180mg

733 mgvs180 mg

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

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7.45%4.1μg

Selenium

1.8%1μg

4.1 μgvs1 μg

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

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0.067%1mg

Sodium

1.33%20mg

1 mgvs20 mg

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

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28.4%3.12mg

Zinc

1.1%0.12mg

3.12 mgvs0.12 mg

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

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0.12%4.4g

Water

2.24%83g

4.4 gvs83 g

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

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Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

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 100 g.
Both Almonds as well as Raw Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

AlmondsVS Blanched AlmondsLeeksVS Blanched AlmondsAlmondsVS Boiled LeeksLeeksVS Boiled Leeks

Compare Foods

Comparing Nutrients in 100 grams AlmondsVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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