Comparing Nutrients in 5 ounces Boiled LeeksVS Leeks

Macros Ratio

Protein Fat Carbs

Boiled Leeks

86%

Leeks

87%

5 oz ▼

Macro Nutrients

Boiled Leeksvs Leeks

1.5%44kcal

Energy

3%86.5kcal

44 kcalvs86.5 kcal

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

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0.29%0.28g

Fat

0.44%0.43g

0.28 gvs0.43 g

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

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0.12%0.038g

Saturated Fat

0.18%0.057g

0.038 gvs0.057 g

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

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5.85%0.094g

Omega 3

8.77%0.14g

0.094 gvs0.14 g

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

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0.38%0.064g

Omega 6

0.56%0.095g

0.064 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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8.3%11g

Carbohydrate

15.4%20g

11 gvs20 g

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

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4.13%3g

Sugars

7.63%5.53g

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

3 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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3.73%1.4g

Fiber

6.7%2.55g

1.4 gvs2.55 g

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

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2.05%1.15g

Protein

3.8%2.13g

1.15 gvs2.13 g

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

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Vitamins

Boiled Leeksvs Leeks

6.46%58μg

Vitamin A

13%118μg

RAE, retinol activity equivalents

58 μgvs118 μg

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

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3.07%0.037mg

Vitamin B1

7.1%0.085mg

Thiamine

0.037 mgvs0.085 mg

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

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2.2%0.028mg

Vitamin B2

3.27%0.043mg

Riboflavin

0.028 mgvs0.043 mg

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

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1.77%0.28mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs0.57 mg

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

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2.04%0.1mg

Vitamin B5

3.97%0.2mg

Pantothenic acid

0.1 mgvs0.2 mg

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

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12.3%0.16mg

Vitamin B6

25.4%0.33mg

Pyridoxine

0.16 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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8.5%34μg

Vitamin B9

22.7%91μg

Folates and Folic Acid

34 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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6.6%5.95mg

Vitamin C

19%17mg

Ascorbic acid

5.95 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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4.72%0.71mg

Vitamin E

8.7%1.3mg

Tocopherols and Tocotrienols

0.71 mgvs1.3 mg

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

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30%36μg

Vitamin K

55.5%66.6μg

Phytomenadione or phylloquinone

36 μgvs66.6 μg

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

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Minerals

Boiled Leeksvs Leeks

4.25%42.5mg

Calcium

8.36%83.6mg

42.5 mgvs83.6 mg

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

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9.76%0.088mg

Copper

19%0.17mg

0.088 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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19.5%1.56mg

Iron

37.2%2.98mg

1.56 mgvs2.98 mg

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

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4.72%20mg

Magnesium

9.45%39.7mg

20 mgvs39.7 mg

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

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15.2%0.35mg

Manganese

29.6%0.68mg

0.35 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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3.44%24mg

Phosphorus

7.1%49.6mg

24 mgvs49.6 mg

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

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3.63%123mg

Potassium

7.5%255mg

123 mgvs255 mg

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

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1.3%0.71μg

Selenium

2.58%1.4μg

0.71 μgvs1.4 μg

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

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0.94%14mg

Sodium

1.9%28.3mg

14 mgvs28.3 mg

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

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0.77%0.085mg

Zinc

1.55%0.17mg

0.085 mgvs0.17 mg

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

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3.48%129g

Water

3.18%118g

129 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 Leeks vs Leeks:

Raw Leeks contain 2 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 2.9 times more Vitamin C, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Leeks.
Both Boiled and Drained Leeks as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Leeks vs Leeks:

Raw Leeks contain 2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium, 2 times more Sodium and 2 times more Zinc than Boiled and Drained Leeks.
Both Boiled and Drained Leeks and Raw Leeks have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Leeks contain 2 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Boiled and Drained Leeks.
Both Boiled and Drained Leeks as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Boiled LeeksVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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