Comparing Nutrients in 500 calories Boiled LambsquartersVS Boiled Leeks

Weight per 500 calories

Boiled Lambsquarters

1563g

Boiled Leeks

1613g

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

Which food has more nutrients per 500 calories - Boiled Lambsquarters or Boiled Leeks?

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Boiled Leeks

86%

500 kcal ▼

Macro Nutrients

Boiled Lambsquartersvs Boiled Leeks

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11.3%11g

Fat

3.33%3.23g

11 gvs3.23 g

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

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2.54%0.81g

Saturated Fat

1.36%0.44g

0.81 gvs0.44 g

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

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31.3%0.5g

Omega 3

66.5%1.06g

0.5 gvs1.06 g

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

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25%4.3g

Omega 6

4.27%0.73g

4.3 gvs0.73 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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60%78g

Carbohydrate

95%123g

78 gvs123 g

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

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13.4%9.7g

Sugars

47%34g

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

9.7 gvs34 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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86.3%33g

Fiber

42.4%16g

33 gvs16 g

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

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89.3%50g

Protein

23.3%13g

50 gvs13 g

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

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Vitamins

Boiled Lambsquartersvs Boiled Leeks

679%6109μg

Vitamin A

73.5%661μg

RAE, retinol activity equivalents

6109 μgvs661 μg

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

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130%1.56mg

Vitamin B1

35%0.42mg

Thiamine

1.56 mgvs0.42 mg

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

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313%4.06mg

Vitamin B2

25%0.32mg

Riboflavin

4.06 mgvs0.32 mg

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

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88%14mg

Vitamin B3

20%3.23mg

Niacin, nicotinic acid, niacinamide

14 mgvs3.23 mg

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

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19.4%0.97mg

Vitamin B5

23.2%1.16mg

Pantothenic acid

0.97 mgvs1.16 mg

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

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209%2.7mg

Vitamin B6

140%1.82mg

Pyridoxine

2.7 mgvs1.82 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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54.7%219μg

Vitamin B9

97%387μg

Folates and Folic Acid

219 μgvs387 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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642%578mg

Vitamin C

75.3%67.7mg

Ascorbic acid

578 mgvs67.7 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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193%29mg

Vitamin E

53.8%8.06mg

Tocopherols and Tocotrienols

29 mgvs8.06 mg

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

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6435%7722μg

Vitamin K

341%410μg

Phytomenadione or phylloquinone

7722 μgvs410 μg

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

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Minerals

Boiled Lambsquartersvs Boiled Leeks

403%4031mg

Calcium

48.4%484mg

4031 mgvs484 mg

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

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342%3.08mg

Copper

111%1mg

3.08 mgvs1 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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137%11mg

Iron

222%17.7mg

11 mgvs17.7 mg

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

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85.6%359mg

Magnesium

53.8%226mg

359 mgvs226 mg

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

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357%8.2mg

Manganese

173%4mg

8.2 mgvs4 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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100%703mg

Phosphorus

39%274mg

703 mgvs274 mg

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

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132%4500mg

Potassium

41.3%1403mg

4500 mgvs1403 mg

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

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25.6%14μg

Selenium

14.7%8.06μg

14 μgvs8.06 μg

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

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30.2%453mg

Sodium

10.8%161mg

453 mgvs161 mg

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

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42.6%4.7mg

Zinc

8.8%0.97mg

4.7 mgvs0.97 mg

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

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37.5%1389g

Water

39.6%1465g

1389 gvs1465 g

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

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Lets compare vitamin content per 500 calories of Boiled Lambsquarters vs Boiled Leeks:

Boiled and Drained Lambsquarters have 9.2 times more Vitamin A, 3.7 times more Vitamin B1, 12.6 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B6, 8.5 times more Vitamin C, 3.6 times more Vitamin E and 18.8 times more Vitamin K than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 1.8 times more Vitamin B9 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Boiled and Drained Leeks have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled and Drained Lambsquarters as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lambsquarters vs Boiled Leeks:

Boiled and Drained Lambsquarters have 8.3 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium, 1.7 times more Selenium, 2.8 times more Sodium and 4.8 times more Zinc than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 1.6 times more Iron than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Boiled and Drained Leeks have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Lambsquarters have 3.4 times more Fat, 5.9 times more Omega 6, 2 times more Fiber and 3.8 times more Protein than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 2.1 times more Omega 3, 1.6 times more Carbohydrate and 3.5 times more Sugars than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Boiled and Drained Leeks have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Lambsquarters as well as Boiled and Drained Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled LambsquartersVS LeeksBoiled LeeksVS LeeksBoiled LambsquartersVS Sprouted LentilsBoiled LeeksVS Sprouted Lentils

Compare Foods

Comparing Nutrients in 500 calories Boiled LambsquartersVS Boiled Leeks

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Lambsquarters or Boiled Leeks?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: