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Comparing Nutrients in 100 calories Boiled LeeksVS Sprouted Lentils

Weight per 100 calories

Boiled Leeks
323g
Sprouted Lentils
94g

Raw Sprouted Lentils have 3.4 times more energy per unit of mass than Boiled and Drained Leeks, which is average in comparison to other foods. Boiled Leeks having low energy density.

Which food has more nutrients per 100 calories - Boiled Leeks or Sprouted Lentils?

Macros Ratio

Protein Fat Carbs

Boiled Leeks
9%
5%
86%
Sprouted Lentils
28%
4%
68%
100 kcal ▼

Macro Nutrients

Boiled Leeksvs Sprouted Lentils
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
0.53%0.52g
0.65 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.087g
Saturated Fat
0.17%0.054g
0.087 gvs0.054 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g
Omega 3
2.24%0.036g
0.21 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.15g
Omega 6
1%0.17g
0.15 gvs0.17 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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19%24.6g
Carbohydrate
16%21g
24.6 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.4%6.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.8 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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8.5%3.23g
Fiber
NA
3.23 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.67%2.6g
Protein
15%8.45g
2.6 gvs8.45 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Leeksvs Sprouted Lentils
14.7%132μg
Vitamin A
0.21%1.9μg
RAE, retinol activity equivalents
132 μgvs1.9 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7%0.084mg
Vitamin B1
18%0.22mg
Thiamine
0.084 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.96%0.065mg
Vitamin B2
9.3%0.12mg
Riboflavin
0.065 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.03%0.65mg
Vitamin B3
6.65%1.06mg
Niacin, nicotinic acid, niacinamide
0.65 mgvs1.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.65%0.23mg
Vitamin B5
11%0.55mg
Pantothenic acid
0.23 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B6
13.8%0.18mg
Pyridoxine
0.36 mgvs0.18 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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19.4%77.4μg
Vitamin B9
23.6%94μg
Folates and Folic Acid
77.4 μgvs94 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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15%13.5mg
Vitamin C
17.3%15.6mg
Ascorbic acid
13.5 mgvs15.6 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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10.8%1.6mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.6 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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68.3%82μg
Vitamin K
NA
Phytomenadione or phylloquinone
82 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Leeksvs Sprouted Lentils
9.68%97mg
Calcium
2.36%23.6mg
97 mgvs23.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
37%0.33mg
0.2 mgvs0.33 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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44.4%3.55mg
Iron
38%3.03mg
3.55 mgvs3.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.8%45mg
Magnesium
8.3%35mg
45 mgvs35 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34.6%0.8mg
Manganese
20.8%0.48mg
0.8 mgvs0.48 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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7.83%55mg
Phosphorus
23.3%163mg
55 mgvs163 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.25%281mg
Potassium
8.93%304mg
281 mgvs304 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.93%1.6μg
Selenium
1.03%0.57μg
1.6 μgvs0.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.15%32.3mg
Sodium
0.69%10.4mg
32.3 mgvs10.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.76%0.19mg
Zinc
13%1.42mg
0.19 mgvs1.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.9%293g
Water
1.7%63.5g
293 gvs63.5 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 Boiled Leeks vs Sprouted Lentils:
Comparing minerals per 100 calories for Boiled Leeks vs Sprouted Lentils:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled LeeksVS Stir-Fried Lentils SproutsSprouted LentilsVS Stir-Fried Lentils Sprouts
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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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