Comparing Nutrients in 5 ounces LeeksVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Leeks

87%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Leeksvs Frozen Chopped Broccoli

3%86.5kcal

Energy

1.27%37kcal

86.5 kcalvs37 kcal

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

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0.44%0.43g

Fat

0.42%0.41g

0.43 gvs0.41 g

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

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0.18%0.057g

Saturated Fat

0.19%0.062g

0.057 gvs0.062 g

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

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8.77%0.14g

Omega 3

9.3%0.15g

0.14 gvs0.15 g

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

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0.56%0.095g

Omega 6

0.26%0.044g

0.095 gvs0.044 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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15.4%20g

Carbohydrate

5.2%6.78g

20 gvs6.78 g

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

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7.63%5.53g

Sugars

2.64%1.9g

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

5.53 gvs1.9 g

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

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Fructose

1.62%1.18g

≤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 gvs1.18 g

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

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Glucose

%1.06g

NA gvs1.06 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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6.7%2.55g

Fiber

11%4.25g

2.55 gvs4.25 g

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

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3.8%2.13g

Protein

7.1%4g

2.13 gvs4 g

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

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Vitamins

Leeksvs Frozen Chopped Broccoli

13%118μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

118 μgvs73.7 μg

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

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7.1%0.085mg

Vitamin B1

6.26%0.075mg

Thiamine

0.085 mgvs0.075 mg

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

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3.27%0.043mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.043 mgvs0.14 mg

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

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3.54%0.57mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.67 mg

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

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3.97%0.2mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.2 mgvs0.4 mg

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

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25.4%0.33mg

Vitamin B6

14%0.18mg

Pyridoxine

0.33 mgvs0.18 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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22.7%91μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

91 μgvs95 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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19%17mg

Vitamin C

89%80mg

Ascorbic acid

17 mgvs80 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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8.7%1.3mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

1.3 mgvs1.73 mg

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

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55.5%66.6μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

66.6 μgvs115 μg

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

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Minerals

Leeksvs Frozen Chopped Broccoli

8.36%83.6mg

Calcium

7.94%79.4mg

83.6 mgvs79.4 mg

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

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19%0.17mg

Copper

6%0.054mg

0.17 mgvs0.054 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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37.2%2.98mg

Iron

14.4%1.15mg

2.98 mgvs1.15 mg

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

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9.45%39.7mg

Magnesium

6.07%25.5mg

39.7 mgvs25.5 mg

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

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29.6%0.68mg

Manganese

18%0.42mg

0.68 mgvs0.42 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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7.1%49.6mg

Phosphorus

10%71mg

49.6 mgvs71 mg

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

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7.5%255mg

Potassium

8.84%301mg

255 mgvs301 mg

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

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2.58%1.4μg

Selenium

7.2%3.97μg

1.4 μgvs3.97 μg

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

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1.9%28.3mg

Sodium

2.27%34mg

28.3 mgvs34 mg

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

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1.55%0.17mg

Zinc

6.2%0.68mg

0.17 mgvs0.68 mg

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

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3.18%118g

Water

3.5%130g

118 gvs130 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 Leeks vs Frozen Chopped Broccoli:

Raw Leeks have 1.6 times more Vitamin A and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin C, 1.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Leeks.
Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 5 oz.
Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Leeks vs Frozen Chopped Broccoli:

Raw Leeks have 3.2 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Phosphorus, 2.8 times more Selenium and 4 times more Zinc than Raw Leeks.
Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Leeks have 2.3 times more Energy, 3 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fiber and 1.9 times more Protein than Raw Leeks.
Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 5 oz.
Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

LeeksVS Boiled LeeksFrozen Chopped BroccoliVS Boiled LeeksLeeksVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 5 ounces LeeksVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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