Comparing Nutrients in 300 calories Cooked Frozen Kale with SaltVS Boiled Leeks with Salt

Weight per 300 calories

Cooked Frozen Kale with Salt

833g

Boiled Leeks with Salt

968g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Kale with Salt or Boiled Leeks with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Kale with Salt

27%

25%

48%

Boiled Leeks with Salt

86%

300 kcal ▼

Macro Nutrients

Cooked Frozen Kale with Saltvs Boiled Leeks with Salt

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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10.4%10g

Fat

2%1.94g

10 gvs1.94 g

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

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4.1%1.3g

Saturated Fat

0.82%0.26g

1.3 gvs0.26 g

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

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175%2.8g

Omega 3

40%0.64g

2.8 gvs0.64 g

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

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12.6%2.15g

Omega 6

2.56%0.44g

2.15 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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34%44g

Carbohydrate

56.7%73.7g

44 gvs73.7 g

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

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14%10g

Sugars

28%20.4g

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

10 gvs20.4 g

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

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4.83%3.5g

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]

3.5 gvsNA g

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

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%4.5g

Glucose

4.5 gvsNA g

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

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%2.1g

Sucrose

2.1 gvsNA g

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

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50.4%19g

Fiber

25.5%9.68g

19 gvs9.68 g

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

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43.8%24.5g

Protein

14%7.84g

24.5 gvs7.84 g

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

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Vitamins

Cooked Frozen Kale with Saltvs Boiled Leeks with Salt

135%1217μg

Vitamin A

44%397μg

RAE, retinol activity equivalents

1217 μgvs397 μg

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

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43.8%0.53mg

Vitamin B1

21%0.25mg

Thiamine

0.53 mgvs0.25 mg

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

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89.7%1.17mg

Vitamin B2

15%0.19mg

Riboflavin

1.17 mgvs0.19 mg

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

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24%3.8mg

Vitamin B3

12%1.94mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs1.94 mg

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

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28.3%1.4mg

Vitamin B5

14%0.7mg

Pantothenic acid

1.4 mgvs0.7 mg

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

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40.4%0.53mg

Vitamin B6

84%1.1mg

Pyridoxine

0.53 mgvs1.1 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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135%542μg

Vitamin B9

58%232μg

Folates and Folic Acid

542 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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165%148mg

Vitamin C

45%40.6mg

Ascorbic acid

148 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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89.4%13.4mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

13.4 mgvs4.84 mg

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

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2906%3488μg

Vitamin K

205%246μg

Phytomenadione or phylloquinone

3488 μgvs246 μg

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

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Minerals

Cooked Frozen Kale with Saltvs Boiled Leeks with Salt

125%1250mg

Calcium

29%290mg

1250 mgvs290 mg

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

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62%0.56mg

Copper

66.7%0.6mg

0.56 mgvs0.6 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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87.5%7mg

Iron

133%10.6mg

7 mgvs10.6 mg

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

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49.6%208mg

Magnesium

32.3%135mg

208 mgvs135 mg

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

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196%4.5mg

Manganese

104%2.4mg

4.5 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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50%350mg

Phosphorus

23.5%165mg

350 mgvs165 mg

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

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35.3%1200mg

Potassium

24.8%842mg

1200 mgvs842 mg

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

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15%8.33μg

Selenium

8.8%4.84μg

8.33 μgvs4.84 μg

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

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140%2100mg

Sodium

159%2381mg

2100 mgvs2381 mg

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

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20.5%2.25mg

Zinc

5.28%0.58mg

2.25 mgvs0.58 mg

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

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20.2%749g

Water

23.7%879g

749 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 Cooked Frozen Kale with Salt vs Boiled Leeks with Salt:

Boiled Frozen Kale, drained with Salt has 3.1 times more Vitamin A, 2.1 times more Vitamin B1, 6 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B9, 3.6 times more Vitamin C, 2.8 times more Vitamin E and 14.2 times more Vitamin K than Boiled and Drained Leeks with Salt.
While Boiled and Drained Leeks with Salt contain 2.1 times more Vitamin B6 than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Kale with Salt vs Boiled Leeks with Salt:

Boiled Frozen Kale, drained with Salt has 4.3 times more Calcium, 1.5 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 3.9 times more Zinc than Boiled and Drained Leeks with Salt.
While Boiled and Drained Leeks with Salt contain 1.5 times more Iron than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Boiled and Drained Leeks with Salt have similar amounts of Copper, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Kale, drained with Salt has 5.2 times more Fat, 5 times more Saturated Fat, 4.4 times more Omega 3, 4.9 times more Omega 6, 2 times more Fiber and 3.1 times more Protein than Boiled and Drained Leeks with Salt.
While Boiled and Drained Leeks with Salt contain 1.7 times more Carbohydrate and 2 times more Sugars than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Boiled and Drained Leeks with Salt have similar amounts of Energy per 300 kcal.
Both Boiled Frozen Kale, drained with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Kale with SaltVS Boiled Kohlrabi with SaltBoiled Leeks with SaltVS Boiled Kohlrabi with SaltCooked Frozen Kale with SaltVS Boiled Lotus Root with SaltBoiled Leeks with SaltVS Boiled Lotus Root with Salt

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Kale with SaltVS Boiled Leeks with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Kale with Salt or Boiled Leeks with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: