Comparing Nutrients in 5 ounces Boiled LambsquartersVS Leeks

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Leeks

87%

5 oz ▼

Macro Nutrients

Boiled Lambsquartersvs Leeks

1.56%45.4kcal

Energy

3%86.5kcal

45.4 kcalvs86.5 kcal

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

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1.02%0.99g

Fat

0.44%0.43g

0.99 gvs0.43 g

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

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0.23%0.074g

Saturated Fat

0.18%0.057g

0.074 gvs0.057 g

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

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2.83%0.045g

Omega 3

8.77%0.14g

0.045 gvs0.14 g

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

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2.3%0.39g

Omega 6

0.56%0.095g

0.39 gvs0.095 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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5.45%7.1g

Carbohydrate

15.4%20g

7.1 gvs20 g

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

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1.2%0.88g

Sugars

7.63%5.53g

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

0.88 gvs5.53 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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7.83%2.98g

Fiber

6.7%2.55g

2.98 gvs2.55 g

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

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8.1%4.54g

Protein

3.8%2.13g

4.54 gvs2.13 g

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

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Vitamins

Boiled Lambsquartersvs Leeks

61.6%554μg

Vitamin A

13%118μg

RAE, retinol activity equivalents

554 μgvs118 μg

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

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12%0.14mg

Vitamin B1

7.1%0.085mg

Thiamine

0.14 mgvs0.085 mg

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

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28.3%0.37mg

Vitamin B2

3.27%0.043mg

Riboflavin

0.37 mgvs0.043 mg

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

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7.97%1.28mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs0.57 mg

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

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1.76%0.088mg

Vitamin B5

3.97%0.2mg

Pantothenic acid

0.088 mgvs0.2 mg

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

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19%0.25mg

Vitamin B6

25.4%0.33mg

Pyridoxine

0.25 mgvs0.33 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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4.96%20μg

Vitamin B9

22.7%91μg

Folates and Folic Acid

20 μgvs91 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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58.3%52.4mg

Vitamin C

19%17mg

Ascorbic acid

52.4 mgvs17 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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17.5%2.62mg

Vitamin E

8.7%1.3mg

Tocopherols and Tocotrienols

2.62 mgvs1.3 mg

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

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584%701μg

Vitamin K

55.5%66.6μg

Phytomenadione or phylloquinone

701 μgvs66.6 μg

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

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Minerals

Boiled Lambsquartersvs Leeks

36.6%366mg

Calcium

8.36%83.6mg

366 mgvs83.6 mg

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

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31%0.28mg

Copper

19%0.17mg

0.28 mgvs0.17 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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12.4%0.99mg

Iron

37.2%2.98mg

0.99 mgvs2.98 mg

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

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7.76%32.6mg

Magnesium

9.45%39.7mg

32.6 mgvs39.7 mg

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

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32.4%0.74mg

Manganese

29.6%0.68mg

0.74 mgvs0.68 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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9.1%63.8mg

Phosphorus

7.1%49.6mg

63.8 mgvs49.6 mg

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

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12%408mg

Potassium

7.5%255mg

408 mgvs255 mg

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

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2.3%1.28μg

Selenium

2.58%1.4μg

1.28 μgvs1.4 μg

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

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2.74%41mg

Sodium

1.9%28.3mg

41 mgvs28.3 mg

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

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3.87%0.43mg

Zinc

1.55%0.17mg

0.43 mgvs0.17 mg

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

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3.4%126g

Water

3.18%118g

126 gvs118 g

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

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Lets compare vitamin content per 5 ounces of Boiled Lambsquarters vs Leeks:

Boiled and Drained Lambsquarters have 4.7 times more Vitamin A, 1.7 times more Vitamin B1, 8.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin C, 2 times more Vitamin E and 10.5 times more Vitamin K than Raw Leeks.
While Raw Leeks contain 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lambsquarters vs Leeks:

Boiled and Drained Lambsquarters have 4.4 times more Calcium, 1.6 times more Copper, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Sodium and 2.5 times more Zinc than Raw Leeks.
While Raw Leeks contain 3 times more Iron than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Raw Leeks have similar amounts of Magnesium, Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Lambsquarters have 4.1 times more Omega 6 and 2.1 times more Protein than Raw Leeks.
While Raw Leeks contain 1.9 times more Energy, 3.1 times more Omega 3, 2.8 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Raw Leeks have similar amounts of Fiber per 5 oz.
Both Boiled and Drained Lambsquarters as well as Raw Leeks have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled LambsquartersVS Boiled LeeksLeeksVS Boiled Leeks

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Comparing Nutrients in 5 ounces Boiled LambsquartersVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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