Comparing Nutrients in 300 calories CarrotsVS Boiled Leeks

Weight per 300 calories

Carrots

732g

Boiled Leeks

968g

Carrots have 1.3 times more energy per 100g than Boiled Leeks. It has low energy density when compared to other foods. Boiled and Drained Leeks having low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled Leeks?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Leeks

86%

300 kcal ▼

Macro Nutrients

Carrotsvs Boiled Leeks

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.8%1.76g

Fat

2%1.94g

1.76 gvs1.94 g

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

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0.73%0.23g

Saturated Fat

0.82%0.26g

0.23 gvs0.26 g

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

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0.91%0.015g

Omega 3

40%0.64g

0.015 gvs0.64 g

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

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4.3%0.73g

Omega 6

2.56%0.44g

0.73 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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54%70g

Carbohydrate

56.7%73.7g

70 gvs73.7 g

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

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48%34.7g

Sugars

28%20.4g

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

34.7 gvs20.4 g

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

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5.55%4.02g

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]

4.02 gvsNA g

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

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%4.3g

Glucose

4.3 gvsNA g

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

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%26.3g

Sucrose

26.3 gvsNA g

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

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54%20.5g

Fiber

25.5%9.68g

20.5 gvs9.68 g

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

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12%6.8g

Protein

14%7.84g

6.8 gvs7.84 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs Boiled Leeks

679%6110μg

Vitamin A

44%397μg

RAE, retinol activity equivalents

6110 μgvs397 μg

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

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40.2%0.48mg

Vitamin B1

21%0.25mg

Thiamine

0.48 mgvs0.25 mg

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

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32.6%0.42mg

Vitamin B2

15%0.19mg

Riboflavin

0.42 mgvs0.19 mg

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

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45%7.2mg

Vitamin B3

12%1.94mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs1.94 mg

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

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40%2mg

Vitamin B5

14%0.7mg

Pantothenic acid

2 mgvs0.7 mg

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

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77.7%1mg

Vitamin B6

84%1.1mg

Pyridoxine

1 mgvs1.1 mg

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

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54%16.2μg

Vitamin B7

Biotin

16.2 μgvsNA μg

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

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34.8%139μg

Vitamin B9

58%232μg

Folates and Folic Acid

139 μgvs232 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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48%43mg

Vitamin C

45%40.6mg

Ascorbic acid

43 mgvs40.6 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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32%4.83mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

4.83 mgvs4.84 mg

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

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80.5%97μg

Vitamin K

205%246μg

Phytomenadione or phylloquinone

97 μgvs246 μg

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

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Minerals

Carrotsvs Boiled Leeks

24%241mg

Calcium

29%290mg

241 mgvs290 mg

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

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36.6%0.33mg

Copper

66.7%0.6mg

0.33 mgvs0.6 mg

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

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0.59%23.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

23.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.4%2.2mg

Iron

133%10.6mg

2.2 mgvs10.6 mg

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

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21%88mg

Magnesium

32.3%135mg

88 mgvs135 mg

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

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45.5%1.05mg

Manganese

104%2.4mg

1.05 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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36.6%256mg

Phosphorus

23.5%165mg

256 mgvs165 mg

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

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69%2341mg

Potassium

24.8%842mg

2341 mgvs842 mg

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

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1.33%0.73μg

Selenium

8.8%4.84μg

0.73 μgvs4.84 μg

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

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33.7%505mg

Sodium

6.45%97mg

505 mgvs97 mg

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

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16%1.76mg

Zinc

5.28%0.58mg

1.76 mgvs0.58 mg

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

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17.5%646g

Water

23.7%879g

646 gvs879 g

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

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Lets compare vitamin content per 300 calories of Carrots vs Boiled Leeks:

Raw Carrots have 15.4 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 1.7 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Boiled and Drained Leeks have similar amounts of Vitamin B6, Vitamin C and Vitamin E per 300 kcal.
Both Raw Carrots as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Boiled Leeks:

Raw Carrots have 1.6 times more Phosphorus, 2.8 times more Potassium, 5.2 times more Sodium and 3 times more Zinc than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 1.8 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Water than Raw Carrots.
Both Raw Carrots and Boiled and Drained Leeks have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 1.7 times more Omega 6, 1.7 times more Sugars and 2.1 times more Fiber than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 43.6 times more Omega 3 than Raw Carrots.
Both Raw Carrots and Boiled and Drained Leeks have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Carrots as well as Boiled and Drained Leeks have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsBoiled LeeksVS Boiled CarrotsCarrotsVS Sprouted LentilsBoiled LeeksVS Sprouted Lentils

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Boiled Leeks

Weight per 300 calories

Which food has more nutrients per 300 calories - Carrots or Boiled Leeks?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: