Comparing Nutrients in 500 calories OrangesVS Boiled Leeks

Weight per 500 calories

Oranges

1064g

Boiled Leeks

1613g

Oranges have 1.5 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 - Oranges or Boiled Leeks?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled Leeks

86%

500 kcal ▼

Macro Nutrients

Orangesvs Boiled Leeks

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

1.3%1.28g

Fat

3.33%3.23g

1.28 gvs3.23 g

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

Find Fruits rich in Fat

0.5%0.16g

Saturated Fat

1.36%0.44g

0.16 gvs0.44 g

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

Find Fruits rich in Saturated Fat

4.65%0.074g

Omega 3

66.5%1.06g

0.074 gvs1.06 g

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

Find Fruits rich in Omega 3

1.13%0.19g

Omega 6

4.27%0.73g

0.19 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

96%125g

Carbohydrate

95%123g

125 gvs123 g

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

Find Fruits rich in Carbohydrate

137%99g

Sugars

47%34g

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

99 gvs34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

67%25.5g

Fiber

42.4%16g

25.5 gvs16 g

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

Find Fruits rich in Fiber

18%10g

Protein

23.3%13g

10 gvs13 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Boiled Leeks

13%117μg

Vitamin A

73.5%661μg

RAE, retinol activity equivalents

117 μgvs661 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

77%0.93mg

Vitamin B1

35%0.42mg

Thiamine

0.93 mgvs0.42 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

32.7%0.43mg

Vitamin B2

25%0.32mg

Riboflavin

0.43 mgvs0.32 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

18.8%3mg

Vitamin B3

20%3.23mg

Niacin, nicotinic acid, niacinamide

3 mgvs3.23 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

53%2.66mg

Vitamin B5

23.2%1.16mg

Pantothenic acid

2.66 mgvs1.16 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

49%0.64mg

Vitamin B6

140%1.82mg

Pyridoxine

0.64 mgvs1.82 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

79.8%319μg

Vitamin B9

97%387μg

Folates and Folic Acid

319 μgvs387 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

629%566mg

Vitamin C

75.3%67.7mg

Ascorbic acid

566 mgvs67.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

12.8%1.9mg

Vitamin E

53.8%8.06mg

Tocopherols and Tocotrienols

1.9 mgvs8.06 mg

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

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

341%410μg

Phytomenadione or phylloquinone

0 μgvs410 μg

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

Find Fruits rich in Vitamin K

Minerals

Orangesvs Boiled Leeks

42.6%426mg

Calcium

48.4%484mg

426 mgvs484 mg

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

Find Fruits rich in Calcium

53%0.48mg

Copper

111%1mg

0.48 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

13.3%1.06mg

Iron

222%17.7mg

1.06 mgvs17.7 mg

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

Find Fruits rich in Iron

25.3%106mg

Magnesium

53.8%226mg

106 mgvs226 mg

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

Find Fruits rich in Magnesium

11.6%0.27mg

Manganese

173%4mg

0.27 mgvs4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

21.3%149mg

Phosphorus

39%274mg

149 mgvs274 mg

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

Find Fruits rich in Phosphorus

56.6%1926mg

Potassium

41.3%1403mg

1926 mgvs1403 mg

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

Find Fruits rich in Potassium

9.67%5.3μg

Selenium

14.7%8.06μg

5.3 μgvs8.06 μg

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

Find Fruits rich in Selenium

0%0mg

Sodium

10.8%161mg

0 mgvs161 mg

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

Find Fruits rich in Sodium

6.77%0.74mg

Zinc

8.8%0.97mg

0.74 mgvs0.97 mg

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

Find Fruits rich in Zinc

25%923g

Water

39.6%1465g

923 gvs1465 g

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

Find Fruits rich in Water

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

Raw Oranges have 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 8.4 times more Vitamin C than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 5.7 times more Vitamin A, 2.9 times more Vitamin B6, 4.2 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Boiled and Drained Leeks have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Raw Oranges 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 Oranges vs Boiled Leeks:

Raw Oranges have 1.4 times more Potassium than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 2.1 times more Copper, 16.7 times more Iron, 2.1 times more Magnesium, 15 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Selenium, more Sodium, 1.3 times more Zinc and 1.6 times more Water than Raw Oranges.
Both Raw Oranges and Boiled and Drained Leeks have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 2.9 times more Sugars and 1.6 times more Fiber than Boiled and Drained Leeks.
While Boiled and Drained Leeks contain 14.3 times more Omega 3 and 1.3 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Leeks have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Oranges as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesBoiled LeeksVS Valencia OrangesOrangesVS Sprouted LentilsBoiled LeeksVS Sprouted Lentils

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Boiled Leeks

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: