Comparing Nutrients in 14 ounces Boiled LambsquartersVS Leeks

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Leeks

87%

14 oz ▼

Macro Nutrients

Boiled Lambsquartersvs Leeks

4.38%127kcal

Energy

8.35%242kcal

127 kcalvs242 kcal

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

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2.86%2.78g

Fat

1.23%1.2g

2.78 gvs1.2 g

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

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0.64%0.21g

Saturated Fat

0.5%0.16g

0.21 gvs0.16 g

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

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7.94%0.13g

Omega 3

24.6%0.39g

0.13 gvs0.39 g

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

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6.4%1.1g

Omega 6

1.56%0.27g

1.1 gvs0.27 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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15.3%20g

Carbohydrate

43.2%56g

20 gvs56 g

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

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3.4%2.46g

Sugars

21.4%15.5g

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

2.46 gvs15.5 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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22%8.33g

Fiber

19%7.14g

8.33 gvs7.14 g

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

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22.7%12.7g

Protein

10.6%5.95g

12.7 gvs5.95 g

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

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Vitamins

Boiled Lambsquartersvs Leeks

172%1552μg

Vitamin A

36.6%329μg

RAE, retinol activity equivalents

1552 μgvs329 μg

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

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33%0.4mg

Vitamin B1

20%0.24mg

Thiamine

0.4 mgvs0.24 mg

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

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79.4%1.03mg

Vitamin B2

9.16%0.12mg

Riboflavin

1.03 mgvs0.12 mg

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

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22.3%3.57mg

Vitamin B3

9.92%1.6mg

Niacin, nicotinic acid, niacinamide

3.57 mgvs1.6 mg

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

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4.92%0.25mg

Vitamin B5

11%0.56mg

Pantothenic acid

0.25 mgvs0.56 mg

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

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53%0.69mg

Vitamin B6

71%0.92mg

Pyridoxine

0.69 mgvs0.92 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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14%55.6μg

Vitamin B9

63.5%254μg

Folates and Folic Acid

55.6 μgvs254 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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163%147mg

Vitamin C

53%47.6mg

Ascorbic acid

147 mgvs47.6 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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49%7.34mg

Vitamin E

24.3%3.65mg

Tocopherols and Tocotrienols

7.34 mgvs3.65 mg

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

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1635%1961μg

Vitamin K

155%187μg

Phytomenadione or phylloquinone

1961 μgvs187 μg

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

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Minerals

Boiled Lambsquartersvs Leeks

102%1024mg

Calcium

23.4%234mg

1024 mgvs234 mg

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

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87%0.78mg

Copper

53%0.48mg

0.78 mgvs0.48 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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34.7%2.78mg

Iron

104%8.33mg

2.78 mgvs8.33 mg

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

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21.7%91mg

Magnesium

26.5%111mg

91 mgvs111 mg

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

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91%2.1mg

Manganese

83%1.9mg

2.1 mgvs1.9 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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25.5%179mg

Phosphorus

20%139mg

179 mgvs139 mg

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

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33.6%1143mg

Potassium

21%714mg

1143 mgvs714 mg

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

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6.5%3.57μg

Selenium

7.2%3.97μg

3.57 μgvs3.97 μg

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

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7.67%115mg

Sodium

5.3%79.4mg

115 mgvs79.4 mg

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

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11%1.2mg

Zinc

4.33%0.48mg

1.2 mgvs0.48 mg

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

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9.54%353g

Water

8.9%329g

353 gvs329 g

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

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Lets compare vitamin content per 14 ounces of Boiled Lambsquarters vs Leeks:

Boiled and Drained Lambsquarters have 4.7 times more Vitamin A, 1.7 times more Vitamin B1, 8.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin C, 2 times more Vitamin E and 10.5 times more Vitamin K than Raw Leeks.
While Raw Leeks contain 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Lambsquarters vs Leeks:

Boiled and Drained Lambsquarters have 4.4 times more Calcium, 1.6 times more Copper, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Sodium and 2.5 times more Zinc than Raw Leeks.
While Raw Leeks contain 3 times more Iron than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Raw Leeks have similar amounts of Magnesium, Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Lambsquarters have 4.1 times more Omega 6 and 2.1 times more Protein than Raw Leeks.
While Raw Leeks contain 1.9 times more Energy, 3.1 times more Omega 3, 2.8 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Raw Leeks have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Lambsquarters as well as Raw Leeks have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled LambsquartersVS Boiled LeeksLeeksVS Boiled Leeks

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Comparing Nutrients in 14 ounces Boiled LambsquartersVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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