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Comparing Nutrients in 500 calories LeeksVS Oranges

Weight per 500 calories

Leeks
820g
Oranges
1064g

Leeks have 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Leeks
9%
4%
87%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Leeksvs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.54%2.46g
Fat
1.3%1.28g
2.46 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.02%0.33g
Saturated Fat
0.5%0.16g
0.33 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
50.7%0.81g
Omega 3
4.65%0.074g
0.81 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.23%0.55g
Omega 6
1.13%0.19g
0.55 gvs0.19 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
96%125g
116 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
44%32g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvs99 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
67%25.5g
14.8 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22%12.3g
Protein
18%10g
12.3 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Leeksvs Oranges
75.6%680μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
680 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41%0.49mg
Vitamin B1
77%0.93mg
Thiamine
0.49 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.25 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.5%3.28mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
3.28 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23%1.15mg
Vitamin B5
53%2.66mg
Pantothenic acid
1.15 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg
Vitamin B6
49%0.64mg
Pyridoxine
1.9 mgvs0.64 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
79.8%319μg
Folates and Folic Acid
525 μgvs319 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
629%566mg
Ascorbic acid
98 mgvs566 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
12.8%1.9mg
Tocopherols and Tocotrienols
7.54 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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321%385μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
385 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Leeksvs Oranges
48.4%484mg
Calcium
42.6%426mg
484 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg
Copper
53%0.48mg
0.98 mgvs0.48 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
13.3%1.06mg
17.2 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.6%230mg
Magnesium
25.3%106mg
230 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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171%3.94mg
Manganese
11.6%0.27mg
3.94 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
41%287mg
Phosphorus
21.3%149mg
287 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
43.4%1475mg
Potassium
56.6%1926mg
1475 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
15%8.2μg
Selenium
9.67%5.3μg
8.2 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%164mg
Sodium
0%0mg
164 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.94%0.98mg
Zinc
6.77%0.74mg
0.98 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
18.4%680g
Water
25%923g
680 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Leeks vs Oranges:
Comparing minerals per 500 calories for Leeks vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

LeeksVS Boiled LeeksOrangesVS Boiled LeeksLeeksVS Valencia OrangesOrangesVS Valencia Oranges
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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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