Nutrients in 500 calories of Dried Leeks

Freeze-dried Leeks.

Weight per 500 Calories

Dried Leeks

156g

Freeze-dried Leeks has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

79%

500 kcal ▼

Macro Nutrients

Dried Leeks

Energy500 kcal

17.2%

Freeze-dried Leeks have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.27 g

3.37%

Freeze-dried Leeks have 3.2710280373832 g of Fat per 500 calories, which is 3.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.43 g

1.36%

Freeze-dried Leeks have 0.43457943925234 g of Saturated Fat per 500 calories, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.08 g

67.3%

Freeze-dried Leeks have 1.0763239875389 g of Omega 3 per 500 calories, which is 67.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.73 g

4.3%

Freeze-dried Leeks have 0.73208722741433 g of Omega 6 per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Freeze-dried Leeks have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate116 g

89.4%

Freeze-dried Leeks have 116.27725856698 g of Carbohydrate per 500 calories, which is 89.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber16 g

42.6%

Freeze-dried Leeks have 16.19937694704 g of Fiber per 500 calories, which is 42.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23.7 g

42.3%

Freeze-dried Leeks have 23.676012461059 g of Protein per 500 calories, which is 42.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Leeks

Vitamin A22 μg

2.42%

RAE, retinol activity equivalents

Freeze-dried Leeks have 21.806853582555 μg of Vitamin A per 500 calories, which is 2.42% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.25 mg

104%

Thiamine

Freeze-dried Leeks have 1.2461059190031 mg of Vitamin B1 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg

48%

Riboflavin

Freeze-dried Leeks have 0.62305295950156 mg of Vitamin B2 per 500 calories, which is 48% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.45 mg

34%

Niacin, nicotinic acid, niacinamide

Freeze-dried Leeks have 5.4517133956386 mg of Vitamin B3 per 500 calories, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Freeze-dried Leeks have 1.1947040498442 mg of Vitamin B5 per 500 calories, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg

145%

Pyridoxine

Freeze-dried Leeks have 1.8831775700935 mg of Vitamin B6 per 500 calories, which is 145% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9570 μg

143%

Folates and Folic Acid

Freeze-dried Leeks have 570.09345794393 μg of Vitamin B9 per 500 calories, which is 143% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Freeze-dried Leeks have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C184 mg

204%

Ascorbic acid

Freeze-dried Leeks have 183.80062305296 mg of Vitamin C per 500 calories, which is 204% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Freeze-dried Leeks have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dried Leeks

Calcium561 mg

56%

Freeze-dried Leeks have 560.7476635514 mg of Calcium per 500 calories, which is 56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.02 mg

114%

Freeze-dried Leeks have 1.0233644859813 mg of Copper per 500 calories, which is 114% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron12 mg

148%

Freeze-dried Leeks have 11.83800623053 mg of Iron per 500 calories, which is 148% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium251 mg

59.7%

Freeze-dried Leeks have 250.77881619938 mg of Magnesium per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.1 mg

178%

Freeze-dried Leeks have 4.1028037383178 mg of Manganese per 500 calories, which is 178% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus539 mg

77%

Freeze-dried Leeks have 538.94080996885 mg of Phosphorus per 500 calories, which is 77% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3738 mg

110%

Freeze-dried Leeks have 3738.3177570093 mg of Potassium per 500 calories, which is 110% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.88 μg

16%

Freeze-dried Leeks have 8.8785046728972 μg of Selenium per 500 calories, which is 16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium54.5 mg

3.63%

Freeze-dried Leeks have 54.517133956386 mg of Sodium per 500 calories, which is 3.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.03 mg

9.35%

Freeze-dried Leeks have 1.0280373831776 mg of Zinc per 500 calories, which is 9.35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.1 g

0.084%

Freeze-dried Leeks have 3.1152647975078 g of Water per 500 calories, which is 0.084% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Freeze-dried Leeks:

500 calories of Dried Leeks has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Freeze-dried Leeks:

500 calories of Dried Leeks has outstanding amounts of Copper, Iron, Manganese and Potassium.
It is an excellent source of Calcium, Magnesium and Phosphorus.
It also has a good amount of Selenium and Zinc.
This vegetable has some Sodium.

Macronutrients in 500 calories of Freeze-dried Leeks:

500 calories of Dried Leeks has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Freeze-dried Leeks with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Dried Leeks

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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