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Comparing Nutrients in 500 calories LeeksVS Boiled Leeks

Weight per 500 calories

Leeks
820g
Boiled Leeks
1613g

Leeks have 2 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 500 calories - Leeks or Boiled Leeks?

Macros Ratio

Protein Fat Carbs

Leeks
9%
4%
87%
Boiled Leeks
9%
5%
86%
500 kcal ▼

Macro Nutrients

Leeksvs 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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2.54%2.46g
Fat
3.33%3.23g
2.46 gvs3.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.02%0.33g
Saturated Fat
1.36%0.44g
0.33 gvs0.44 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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50.7%0.81g
Omega 3
66.5%1.06g
0.81 gvs1.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.23%0.55g
Omega 6
4.27%0.73g
0.55 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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89.2%116g
Carbohydrate
95%123g
116 gvs123 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
44%32g
Sugars
47%34g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvs34 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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39%14.8g
Fiber
42.4%16g
14.8 gvs16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.3g
Protein
23.3%13g
12.3 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Leeksvs Boiled Leeks
75.6%680μg
Vitamin A
73.5%661μg
RAE, retinol activity equivalents
680 μgvs661 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41%0.49mg
Vitamin B1
35%0.42mg
Thiamine
0.49 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
25%0.32mg
Riboflavin
0.25 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.5%3.28mg
Vitamin B3
20%3.23mg
Niacin, nicotinic acid, niacinamide
3.28 mgvs3.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg
Vitamin B5
23.2%1.16mg
Pantothenic acid
1.15 mgvs1.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg
Vitamin B6
140%1.82mg
Pyridoxine
1.9 mgvs1.82 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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131%525μg
Vitamin B9
97%387μg
Folates and Folic Acid
525 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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109%98mg
Vitamin C
75.3%67.7mg
Ascorbic acid
98 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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50.3%7.54mg
Vitamin E
53.8%8.06mg
Tocopherols and Tocotrienols
7.54 mgvs8.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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321%385μg
Vitamin K
341%410μg
Phytomenadione or phylloquinone
385 μgvs410 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Leeksvs Boiled Leeks
48.4%484mg
Calcium
48.4%484mg
484 mgvs484 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg
Copper
111%1mg
0.98 mgvs1 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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215%17.2mg
Iron
222%17.7mg
17.2 mgvs17.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.6%230mg
Magnesium
53.8%226mg
230 mgvs226 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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171%3.94mg
Manganese
173%4mg
3.94 mgvs4 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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41%287mg
Phosphorus
39%274mg
287 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43.4%1475mg
Potassium
41.3%1403mg
1475 mgvs1403 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.2μg
Selenium
14.7%8.06μg
8.2 μgvs8.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%164mg
Sodium
10.8%161mg
164 mgvs161 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.94%0.98mg
Zinc
8.8%0.97mg
0.98 mgvs0.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%680g
Water
39.6%1465g
680 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 Leeks vs Boiled Leeks:
Comparing minerals per 500 calories for Leeks vs Boiled Leeks:
Comparison of macro-nutrients per 500 calories:



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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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