Comparing Nutrients in 5 ounces LeeksVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Leeks

87%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Leeksvs Valencia Oranges

3%86.5kcal

Energy

2.4%69.5kcal

86.5 kcalvs69.5 kcal

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

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0.44%0.43g

Fat

0.44%0.43g

0.43 gvs0.43 g

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

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0.18%0.057g

Saturated Fat

0.16%0.05g

0.057 gvs0.05 g

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

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8.77%0.14g

Omega 3

1.4%0.023g

0.14 gvs0.023 g

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

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0.56%0.095g

Omega 6

0.37%0.062g

0.095 gvs0.062 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

13%17g

20 gvs17 g

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

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7.63%5.53g

Sugars

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

5.53 gvsNA 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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6.7%2.55g

Fiber

9.33%3.54g

2.55 gvs3.54 g

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

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3.8%2.13g

Protein

2.63%1.47g

2.13 gvs1.47 g

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

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Vitamins

Leeksvs Valencia Oranges

13%118μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

118 μgvs17 μg

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

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7.1%0.085mg

Vitamin B1

10.3%0.12mg

Thiamine

0.085 mgvs0.12 mg

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

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3.27%0.043mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.043 mgvs0.057 mg

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

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3.54%0.57mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.39 mg

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

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3.97%0.2mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.2 mgvs0.35 mg

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

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25.4%0.33mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.33 mgvs0.089 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

14%55.3μg

Folates and Folic Acid

91 μgvs55.3 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

76.4%68.7mg

Ascorbic acid

17 mgvs68.7 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

Tocopherols and Tocotrienols

1.3 mgvsNA mg

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

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55.5%66.6μg

Vitamin K

Phytomenadione or phylloquinone

66.6 μgvsNA μg

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

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Minerals

Leeksvs Valencia Oranges

8.36%83.6mg

Calcium

5.67%56.7mg

83.6 mgvs56.7 mg

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

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19%0.17mg

Copper

5.83%0.052mg

0.17 mgvs0.052 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

1.6%0.13mg

2.98 mgvs0.13 mg

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

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9.45%39.7mg

Magnesium

3.37%14mg

39.7 mgvs14 mg

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

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29.6%0.68mg

Manganese

1.4%0.033mg

0.68 mgvs0.033 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

3.44%24mg

49.6 mgvs24 mg

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

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7.5%255mg

Potassium

7.46%254mg

255 mgvs254 mg

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

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2.58%1.4μg

Selenium

1.4 μgvsNA μg

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

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1.9%28.3mg

Sodium

0%0mg

28.3 mgvs0 mg

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

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1.55%0.17mg

Zinc

0.77%0.085mg

0.17 mgvs0.085 mg

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

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3.18%118g

Water

3.3%122g

118 gvs122 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 Valencia Oranges:

Raw Leeks have 6.9 times more Vitamin A, 1.5 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4 times more Vitamin C than Raw Leeks.
Both Raw Leeks as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Leeks vs Valencia Oranges:

Raw Leeks have 1.5 times more Calcium, 3.2 times more Copper, 23.3 times more Iron, 2.8 times more Magnesium, 20.9 times more Manganese, 2.1 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
Both Raw Leeks and Raw Valencia Oranges have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Leeks have 1.2 times more Energy, 6.2 times more Omega 3 and 1.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Fiber than Raw Leeks.
Both Raw Leeks and Raw Valencia Oranges have similar amounts of Carbohydrate per 5 oz.
Both Raw Leeks as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

LeeksVS Boiled LeeksValencia OrangesVS Boiled LeeksLeeksVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces LeeksVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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