Comparing Nutrients in 1 kilogram LeeksVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Leeks

87%

Frozen Chopped Broccoli

34%

58%

1 kg ▼

Macro Nutrients

Leeksvs Frozen Chopped Broccoli

21%610kcal

Energy

8.97%260kcal

610 kcalvs260 kcal

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

Find Vegetables rich in Energy

3.1%3g

Fat

3%2.9g

3 gvs2.9 g

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

Find Vegetables rich in Fat

1.25%0.4g

Saturated Fat

1.38%0.44g

0.4 gvs0.44 g

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

Find Vegetables rich in Saturated Fat

62%0.99g

Omega 3

65.6%1.05g

0.99 gvs1.05 g

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

Find Vegetables rich in Omega 3

3.94%0.67g

Omega 6

1.82%0.31g

0.67 gvs0.31 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

109%142g

Carbohydrate

36.8%47.8g

142 gvs47.8 g

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

Find Vegetables rich in Carbohydrate

53.8%39g

Sugars

18.6%13.5g

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

39 gvs13.5 g

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

Find Vegetables rich in Sugars

Fructose

11.4%8.3g

≤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 gvs8.3 g

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

Find Vegetables rich in Fructose

Glucose

%7.5g

NA gvs7.5 g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

47.4%18g

Fiber

79%30g

18 gvs30 g

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

Find Vegetables rich in Fiber

26.8%15g

Protein

50%28g

15 gvs28 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Leeksvs Frozen Chopped Broccoli

92%830μg

Vitamin A

57.8%520μg

RAE, retinol activity equivalents

830 μgvs520 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

50%0.6mg

Vitamin B1

44%0.53mg

Thiamine

0.6 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

23%0.3mg

Vitamin B2

74%0.96mg

Riboflavin

0.3 mgvs0.96 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

25%4mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

4 mgvs4.7 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

28%1.4mg

Vitamin B5

56%2.8mg

Pantothenic acid

1.4 mgvs2.8 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

179%2.33mg

Vitamin B6

100%1.3mg

Pyridoxine

2.33 mgvs1.3 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

160%640μg

Vitamin B9

168%670μg

Folates and Folic Acid

640 μgvs670 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

133%120mg

Vitamin C

627%564mg

Ascorbic acid

120 mgvs564 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

61.3%9.2mg

Vitamin E

81.3%12mg

Tocopherols and Tocotrienols

9.2 mgvs12 mg

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

Find Vegetables rich in Vitamin E

392%470μg

Vitamin K

676%811μg

Phytomenadione or phylloquinone

470 μgvs811 μg

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

Find Vegetables rich in Vitamin K

Minerals

Leeksvs Frozen Chopped Broccoli

59%590mg

Calcium

56%560mg

590 mgvs560 mg

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

Find Vegetables rich in Calcium

133%1.2mg

Copper

42.2%0.38mg

1.2 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

263%21mg

Iron

101%8.1mg

21 mgvs8.1 mg

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

Find Vegetables rich in Iron

66.7%280mg

Magnesium

43%180mg

280 mgvs180 mg

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

Find Vegetables rich in Magnesium

209%4.8mg

Manganese

128%2.94mg

4.8 mgvs2.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

50%350mg

Phosphorus

71.4%500mg

350 mgvs500 mg

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

Find Vegetables rich in Phosphorus

53%1800mg

Potassium

62.4%2120mg

1800 mgvs2120 mg

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

Find Vegetables rich in Potassium

18%10μg

Selenium

51%28μg

10 μgvs28 μg

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

Find Vegetables rich in Selenium

13.3%200mg

Sodium

16%240mg

200 mgvs240 mg

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

Find Vegetables rich in Sodium

11%1.2mg

Zinc

43.6%4.8mg

1.2 mgvs4.8 mg

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

Find Vegetables rich in Zinc

22.4%830g

Water

24.7%915g

830 gvs915 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram LeeksVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: