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Comparing Nutrients in 100 calories Dried LeeksVS Freeze Dried Parsley

Weight per 100 calories

Dried Leeks
31g
Freeze Dried Parsley
37g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Dried Leeks or Freeze Dried Parsley?

Macros Ratio

Protein Fat Carbs

Dried Leeks
16%
5%
79%
Freeze Dried Parsley
37%
14%
49%
100 kcal ▼

Macro Nutrients

Dried Leeksvs Freeze Dried Parsley
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.67%0.65g
Fat
1.98%1.9g
0.65 gvs1.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.087g
Saturated Fat
NA
0.087 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.5%0.22g
Omega 3
NA
0.22 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g
Omega 6
NA
0.15 gvsNA 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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18%23.3g
Carbohydrate
12%15.6g
23.3 gvs15.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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8.53%3.24g
Fiber
31.8%12g
3.24 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.46%4.74g
Protein
20.6%11.5g
4.74 gvs11.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Leeksvs Freeze Dried Parsley
0.48%4.36μg
Vitamin A
NA
RAE, retinol activity equivalents
4.36 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.8%0.25mg
Vitamin B1
32%0.38mg
Thiamine
0.25 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.6%0.12mg
Vitamin B2
64%0.83mg
Riboflavin
0.12 mgvs0.83 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg
Vitamin B3
24%3.84mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs3.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.78%0.24mg
Vitamin B5
18.6%0.93mg
Pantothenic acid
0.24 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29%0.38mg
Vitamin B6
39%0.51mg
Pyridoxine
0.38 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.5%114μg
Vitamin B9
18%71.6μg
Folates and Folic Acid
114 μgvs71.6 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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41%36.8mg
Vitamin C
61%55mg
Ascorbic acid
36.8 mgvs55 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Leeksvs Freeze Dried Parsley
11.2%112mg
Calcium
6.5%65mg
112 mgvs65 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.7%0.2mg
Copper
19%0.17mg
0.2 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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29.6%2.37mg
Iron
249%20mg
2.37 mgvs20 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg
Magnesium
32.7%137mg
50 mgvs137 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.7%0.82mg
Manganese
21.5%0.49mg
0.82 mgvs0.49 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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15.4%108mg
Phosphorus
29%202mg
108 mgvs202 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22%748mg
Potassium
68.4%2325mg
748 mgvs2325 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.23%1.78μg
Selenium
21.7%12μg
1.78 μgvs12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.73%11mg
Sodium
9.6%144mg
11 mgvs144 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.87%0.21mg
Zinc
20.5%2.25mg
0.21 mgvs2.25 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g
Water
0.02%0.74g
0.62 gvs0.74 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dried Leeks vs Freeze Dried Parsley:
Comparing minerals per 100 calories for Dried Leeks vs Freeze Dried Parsley:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Dried LeeksVS Canned Sprouted Mung BeansFreeze Dried ParsleyVS Canned Sprouted Mung Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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