Comparing Nutrients in 14 ounces LeeksVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Leeks

87%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Leeksvs Frozen Chopped Broccoli

8.35%242kcal

Energy

3.56%103kcal

242 kcalvs103 kcal

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

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1.23%1.2g

Fat

1.2%1.15g

1.2 gvs1.15 g

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

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0.5%0.16g

Saturated Fat

0.55%0.17g

0.16 gvs0.17 g

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

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24.6%0.39g

Omega 3

26%0.42g

0.39 gvs0.42 g

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

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1.56%0.27g

Omega 6

0.72%0.12g

0.27 gvs0.12 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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43.2%56g

Carbohydrate

14.6%19g

56 gvs19 g

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

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21.4%15.5g

Sugars

7.4%5.36g

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

15.5 gvs5.36 g

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

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Fructose

4.54%3.3g

≤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 gvs3.3 g

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

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Glucose

%2.98g

NA gvs2.98 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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19%7.14g

Fiber

31.3%12g

7.14 gvs12 g

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

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10.6%5.95g

Protein

20%11g

5.95 gvs11 g

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

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Vitamins

Leeksvs Frozen Chopped Broccoli

36.6%329μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

329 μgvs206 μg

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

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20%0.24mg

Vitamin B1

17.5%0.21mg

Thiamine

0.24 mgvs0.21 mg

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

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9.16%0.12mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.12 mgvs0.38 mg

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

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9.92%1.6mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.87 mg

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

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11%0.56mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.56 mgvs1.1 mg

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

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71%0.92mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.92 mgvs0.52 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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63.5%254μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

254 μgvs266 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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53%47.6mg

Vitamin C

249%224mg

Ascorbic acid

47.6 mgvs224 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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24.3%3.65mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

3.65 mgvs4.84 mg

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

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155%187μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

187 μgvs322 μg

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

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Minerals

Leeksvs Frozen Chopped Broccoli

23.4%234mg

Calcium

22.2%222mg

234 mgvs222 mg

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

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53%0.48mg

Copper

16.8%0.15mg

0.48 mgvs0.15 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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104%8.33mg

Iron

40%3.2mg

8.33 mgvs3.2 mg

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

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26.5%111mg

Magnesium

17%71.4mg

111 mgvs71.4 mg

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

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83%1.9mg

Manganese

50.7%1.17mg

1.9 mgvs1.17 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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20%139mg

Phosphorus

28.3%198mg

139 mgvs198 mg

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

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21%714mg

Potassium

24.7%841mg

714 mgvs841 mg

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

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7.2%3.97μg

Selenium

20.2%11μg

3.97 μgvs11 μg

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

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5.3%79.4mg

Sodium

6.35%95mg

79.4 mgvs95 mg

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

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4.33%0.48mg

Zinc

17.3%1.9mg

0.48 mgvs1.9 mg

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

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8.9%329g

Water

9.8%363g

329 gvs363 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 Leeks vs Frozen Chopped Broccoli:

Raw Leeks have 1.6 times more Vitamin A and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin C, 1.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Leeks.
Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Leeks vs Frozen Chopped Broccoli:

Raw Leeks have 3.2 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Phosphorus, 2.8 times more Selenium and 4 times more Zinc than Raw Leeks.
Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Leeks have 2.3 times more Energy, 3 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fiber and 1.9 times more Protein than Raw Leeks.
Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 14 oz.
Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

LeeksVS Boiled LeeksFrozen Chopped BroccoliVS Boiled LeeksLeeksVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces LeeksVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: