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Comparing Nutrients in 300 calories Dried LeeksVS Freeze Dried Parsley

Weight per 300 calories

Dried Leeks
94g
Freeze Dried Parsley
111g

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

Which food has more nutrients per 300 calories - Dried Leeks or Freeze Dried Parsley?

Macros Ratio

Protein Fat Carbs

Dried Leeks
16%
5%
79%
Freeze Dried Parsley
37%
14%
49%
300 kcal ▼

Macro Nutrients

Dried Leeksvs Freeze Dried Parsley
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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2.02%1.96g
Fat
5.93%5.76g
1.96 gvs5.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.81%0.26g
Saturated Fat
NA
0.26 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40.4%0.65g
Omega 3
NA
0.65 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.6%0.44g
Omega 6
NA
0.44 gvsNA 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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53.7%69.8g
Carbohydrate
36%47g
69.8 gvs47 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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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25.6%9.7g
Fiber
95%36g
9.7 gvs36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.4%14.2g
Protein
62%34.6g
14.2 gvs34.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Leeksvs Freeze Dried Parsley
1.45%13μg
Vitamin A
NA
RAE, retinol activity equivalents
13 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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62.3%0.75mg
Vitamin B1
96%1.15mg
Thiamine
0.75 mgvs1.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.8%0.37mg
Vitamin B2
192%2.5mg
Riboflavin
0.37 mgvs2.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.4%3.27mg
Vitamin B3
72%11.5mg
Niacin, nicotinic acid, niacinamide
3.27 mgvs11.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.3%0.72mg
Vitamin B5
55.8%2.8mg
Pantothenic acid
0.72 mgvs2.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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87%1.13mg
Vitamin B6
117%1.52mg
Pyridoxine
1.13 mgvs1.52 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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85.5%342μg
Vitamin B9
53.7%215μg
Folates and Folic Acid
342 μgvs215 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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123%110mg
Vitamin C
183%165mg
Ascorbic acid
110 mgvs165 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Dried Leeksvs Freeze Dried Parsley
33.6%336mg
Calcium
19.5%195mg
336 mgvs195 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.2%0.61mg
Copper
56.5%0.51mg
0.61 mgvs0.51 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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88.8%7.1mg
Iron
746%59.7mg
7.1 mgvs59.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%150mg
Magnesium
98%412mg
150 mgvs412 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.46mg
Manganese
64.4%1.5mg
2.46 mgvs1.5 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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46%323mg
Phosphorus
86.7%607mg
323 mgvs607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66%2243mg
Potassium
205%6974mg
2243 mgvs6974 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.7%5.33μg
Selenium
65%35.8μg
5.33 μgvs35.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%32.7mg
Sodium
29%433mg
32.7 mgvs433 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.6%0.62mg
Zinc
61.5%6.76mg
0.62 mgvs6.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.051%1.87g
Water
0.06%2.2g
1.87 gvs2.2 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 Dried Leeks vs Freeze Dried Parsley:
Comparing minerals per 300 calories for Dried Leeks vs Freeze Dried Parsley:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Dried LeeksVS Canned Sprouted Mung BeansFreeze Dried ParsleyVS Canned Sprouted Mung Beans
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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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