Comparing Nutrients in 1 kilogram LeeksVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Leeks

87%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Leeksvs Valencia Oranges

21%610kcal

Energy

17%490kcal

610 kcalvs490 kcal

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

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3.1%3g

Fat

3.1%3g

3 gvs3 g

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

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1.25%0.4g

Saturated Fat

1.1%0.35g

0.4 gvs0.35 g

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

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62%0.99g

Omega 3

10%0.16g

0.99 gvs0.16 g

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

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3.94%0.67g

Omega 6

2.6%0.44g

0.67 gvs0.44 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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109%142g

Carbohydrate

91%119g

142 gvs119 g

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

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53.8%39g

Sugars

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

39 gvsNA 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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47.4%18g

Fiber

65.8%25g

18 gvs25 g

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

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26.8%15g

Protein

18.6%10.4g

15 gvs10.4 g

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

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Vitamins

Leeksvs Valencia Oranges

92%830μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

830 μgvs120 μg

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

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50%0.6mg

Vitamin B1

72.5%0.87mg

Thiamine

0.6 mgvs0.87 mg

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

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23%0.3mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.3 mgvs0.4 mg

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

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25%4mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

4 mgvs2.74 mg

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

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28%1.4mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.4 mgvs2.5 mg

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

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179%2.33mg

Vitamin B6

48.5%0.63mg

Pyridoxine

2.33 mgvs0.63 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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160%640μg

Vitamin B9

98%390μg

Folates and Folic Acid

640 μgvs390 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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133%120mg

Vitamin C

539%485mg

Ascorbic acid

120 mgvs485 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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61.3%9.2mg

Vitamin E

Tocopherols and Tocotrienols

9.2 mgvsNA mg

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

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392%470μg

Vitamin K

Phytomenadione or phylloquinone

470 μgvsNA μg

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

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Minerals

Leeksvs Valencia Oranges

59%590mg

Calcium

40%400mg

590 mgvs400 mg

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

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133%1.2mg

Copper

41%0.37mg

1.2 mgvs0.37 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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263%21mg

Iron

11.3%0.9mg

21 mgvs0.9 mg

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

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66.7%280mg

Magnesium

24%100mg

280 mgvs100 mg

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

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209%4.8mg

Manganese

10%0.23mg

4.8 mgvs0.23 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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50%350mg

Phosphorus

24.3%170mg

350 mgvs170 mg

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

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53%1800mg

Potassium

52.6%1790mg

1800 mgvs1790 mg

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

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18%10μg

Selenium

10 μgvsNA μg

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

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13.3%200mg

Sodium

0%0mg

200 mgvs0 mg

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

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11%1.2mg

Zinc

5.45%0.6mg

1.2 mgvs0.6 mg

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

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22.4%830g

Water

23.3%863g

830 gvs863 g

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

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Lets compare vitamin content per 1 kilogram of Leeks vs Valencia Oranges:

Raw Leeks have 6.9 times more Vitamin A, 1.5 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4 times more Vitamin C than Raw Leeks.
Both Raw Leeks as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Leeks vs Valencia Oranges:

Raw Leeks have 1.5 times more Calcium, 3.2 times more Copper, 23.3 times more Iron, 2.8 times more Magnesium, 20.9 times more Manganese, 2.1 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
Both Raw Leeks and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Leeks have 1.2 times more Energy, 6.2 times more Omega 3 and 1.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Fiber than Raw Leeks.
Both Raw Leeks and Raw Valencia Oranges have similar amounts of Carbohydrate per 1 kg.
Both Raw Leeks as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

LeeksVS Boiled LeeksValencia OrangesVS Boiled LeeksLeeksVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram LeeksVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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