Comparing Nutrients in 1 pound LeeksVS Boiled Lambsquarters

Macros Ratio

Protein Fat Carbs

Leeks

87%

Boiled Lambsquarters

33%

16%

51%

1 lb ▼

Macro Nutrients

Leeksvs Boiled Lambsquarters

9.54%277kcal

Energy

5%145kcal

277 kcalvs145 kcal

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

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1.4%1.36g

Fat

3.27%3.18g

1.36 gvs3.18 g

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

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0.57%0.18g

Saturated Fat

0.74%0.24g

0.18 gvs0.24 g

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

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28%0.45g

Omega 3

9.07%0.15g

0.45 gvs0.15 g

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

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1.8%0.3g

Omega 6

7.3%1.24g

0.3 gvs1.24 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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49.4%64g

Carbohydrate

17.4%22.7g

64 gvs22.7 g

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

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24.4%17.7g

Sugars

3.88%2.8g

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

17.7 gvs2.8 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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21.5%8.16g

Fiber

25%9.53g

8.16 gvs9.53 g

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

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12%6.8g

Protein

26%14.5g

6.8 gvs14.5 g

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

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Vitamins

Leeksvs Boiled Lambsquarters

42%376μg

Vitamin A

197%1774μg

RAE, retinol activity equivalents

376 μgvs1774 μg

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

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22.7%0.27mg

Vitamin B1

37.8%0.45mg

Thiamine

0.27 mgvs0.45 mg

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

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10.5%0.14mg

Vitamin B2

91%1.18mg

Riboflavin

0.14 mgvs1.18 mg

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

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11.3%1.8mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs4.1 mg

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

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12.7%0.64mg

Vitamin B5

5.62%0.28mg

Pantothenic acid

0.64 mgvs0.28 mg

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

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81.3%1.06mg

Vitamin B6

60.7%0.79mg

Pyridoxine

1.06 mgvs0.79 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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72.6%290μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

290 μgvs63.5 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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60.5%54.4mg

Vitamin C

186%168mg

Ascorbic acid

54.4 mgvs168 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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28%4.17mg

Vitamin E

56%8.4mg

Tocopherols and Tocotrienols

4.17 mgvs8.4 mg

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

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178%213μg

Vitamin K

1868%2242μg

Phytomenadione or phylloquinone

213 μgvs2242 μg

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

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Minerals

Leeksvs Boiled Lambsquarters

26.8%268mg

Calcium

117%1170mg

268 mgvs1170 mg

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

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60.5%0.54mg

Copper

99%0.89mg

0.54 mgvs0.89 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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119%9.53mg

Iron

39.7%3.18mg

9.53 mgvs3.18 mg

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

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30.2%127mg

Magnesium

25%104mg

127 mgvs104 mg

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

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95%2.2mg

Manganese

104%2.4mg

2.2 mgvs2.4 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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22.7%159mg

Phosphorus

29%204mg

159 mgvs204 mg

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

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24%816mg

Potassium

38.4%1306mg

816 mgvs1306 mg

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

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8.25%4.54μg

Selenium

7.42%4.1μg

4.54 μgvs4.1 μg

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

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6.05%91mg

Sodium

8.77%132mg

91 mgvs132 mg

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

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4.95%0.54mg

Zinc

12.4%1.36mg

0.54 mgvs1.36 mg

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

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10%376g

Water

11%403g

376 gvs403 g

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

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Lets compare vitamin content per 1 pound of Leeks vs Boiled Lambsquarters:

Raw Leeks have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled and Drained Lambsquarters.
While Boiled and Drained Lambsquarters contain 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.
Both Raw Leeks as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Leeks vs Boiled Lambsquarters:

Raw Leeks have 3 times more Iron and 1.2 times more Magnesium than Boiled and Drained Lambsquarters.
While Boiled and Drained Lambsquarters contain 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.
Both Raw Leeks and Boiled and Drained Lambsquarters have similar amounts of Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Leeks have 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.
While Boiled and Drained Lambsquarters contain 4.1 times more Omega 6 and 2.1 times more Protein than Raw Leeks.
Both Raw Leeks and Boiled and Drained Lambsquarters have similar amounts of Fiber per 1 lb.
Both Raw Leeks as well as Boiled and Drained Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

LeeksVS Boiled LeeksBoiled LambsquartersVS Boiled Leeks

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Comparing Nutrients in 1 pound LeeksVS Boiled Lambsquarters

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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