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Comparing Nutrients in 300 calories LambsquartersVS Leeks

Weight per 300 calories

Lambsquarters
698g
Leeks
492g

Raw Leeks have 1.4 times more energy per unit of mass than Raw Lambsquarters, which is low in comparison to other foods. Lambsquarters having low energy density.

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

Macros Ratio

Protein Fat Carbs

Lambsquarters
32%
14%
54%
Leeks
9%
4%
87%
300 kcal ▼

Macro Nutrients

Lambsquartersvs 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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5.75%5.6g
Fat
1.52%1.48g
5.6 gvs1.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.41g
Saturated Fat
0.61%0.2g
0.41 gvs0.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.7%0.25g
Omega 3
30.4%0.49g
0.25 gvs0.49 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g
Omega 6
1.94%0.33g
2.2 gvs0.33 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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39%51g
Carbohydrate
53.5%69.6g
51 gvs69.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
26.5%19g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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73.4%28g
Fiber
23.3%8.85g
28 gvs8.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.3%29.3g
Protein
13%7.38g
29.3 gvs7.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Lambsquartersvs Leeks
450%4047μg
Vitamin A
45.4%408μg
RAE, retinol activity equivalents
4047 μgvs408 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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93%1.1mg
Vitamin B1
24.6%0.3mg
Thiamine
1.1 mgvs0.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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236%3.07mg
Vitamin B2
11.3%0.15mg
Riboflavin
3.07 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52.3%8.37mg
Vitamin B3
12.3%1.97mg
Niacin, nicotinic acid, niacinamide
8.37 mgvs1.97 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.64mg
Vitamin B5
13.8%0.69mg
Pantothenic acid
0.64 mgvs0.69 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg
Vitamin B6
88%1.15mg
Pyridoxine
1.9 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52.3%209μg
Vitamin B9
78.7%315μg
Folates and Folic Acid
209 μgvs315 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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620%558mg
Vitamin C
65.6%59mg
Ascorbic acid
558 mgvs59 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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NA
Vitamin E
30%4.52mg
Tocopherols and Tocotrienols
NA mgvs4.52 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
193%231μg
Phytomenadione or phylloquinone
NA μgvs231 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Lambsquartersvs Leeks
216%2156mg
Calcium
29%290mg
2156 mgvs290 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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227%2.04mg
Copper
65.6%0.59mg
2.04 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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105%8.37mg
Iron
129%10.3mg
8.37 mgvs10.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56.5%237mg
Magnesium
32.8%138mg
237 mgvs138 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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237%5.46mg
Manganese
103%2.37mg
5.46 mgvs2.37 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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71.8%502mg
Phosphorus
24.6%172mg
502 mgvs172 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3153mg
Potassium
26%885mg
3153 mgvs885 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.4%6.28μg
Selenium
8.94%4.9μg
6.28 μgvs4.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
20%300mg
Sodium
6.56%98mg
300 mgvs98 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.07mg
Zinc
5.37%0.59mg
3.07 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%588g
Water
11%408g
588 gvs408 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 Lambsquarters vs Leeks:
Comparing minerals per 300 calories for Lambsquarters vs Leeks:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

LambsquartersVS Boiled LambsquartersLeeksVS Boiled LambsquartersLambsquartersVS Boiled LeeksLeeksVS Boiled Leeks
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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