Comparing Nutrients in 5 ounces OrangesVS Leeks

Macros Ratio

Protein Fat Carbs

Oranges

91%

Leeks

87%

5 oz ▼

Macro Nutrients

Orangesvs Leeks

2.3%66.6kcal

Energy

3%86.5kcal

66.6 kcalvs86.5 kcal

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

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0.18%0.17g

Fat

0.44%0.43g

0.17 gvs0.43 g

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

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0.066%0.021g

Saturated Fat

0.18%0.057g

0.021 gvs0.057 g

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

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0.62%0.01g

Omega 3

8.77%0.14g

0.01 gvs0.14 g

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

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0.15%0.026g

Omega 6

0.56%0.095g

0.026 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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13%16.7g

Carbohydrate

15.4%20g

16.7 gvs20 g

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

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18.3%13.3g

Sugars

7.63%5.53g

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

13.3 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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8.95%3.4g

Fiber

6.7%2.55g

3.4 gvs2.55 g

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

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2.38%1.33g

Protein

3.8%2.13g

1.33 gvs2.13 g

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

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Vitamins

Orangesvs Leeks

1.73%15.6μg

Vitamin A

13%118μg

RAE, retinol activity equivalents

15.6 μgvs118 μg

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

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10.3%0.12mg

Vitamin B1

7.1%0.085mg

Thiamine

0.12 mgvs0.085 mg

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

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4.36%0.057mg

Vitamin B2

3.27%0.043mg

Riboflavin

0.057 mgvs0.043 mg

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

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2.5%0.4mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.57 mg

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

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7.1%0.35mg

Vitamin B5

3.97%0.2mg

Pantothenic acid

0.35 mgvs0.2 mg

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

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6.54%0.085mg

Vitamin B6

25.4%0.33mg

Pyridoxine

0.085 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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10.6%42.5μg

Vitamin B9

22.7%91μg

Folates and Folic Acid

42.5 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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83.8%75.4mg

Vitamin C

19%17mg

Ascorbic acid

75.4 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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1.7%0.26mg

Vitamin E

8.7%1.3mg

Tocopherols and Tocotrienols

0.26 mgvs1.3 mg

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

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0%0μg

Vitamin K

55.5%66.6μg

Phytomenadione or phylloquinone

0 μgvs66.6 μg

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

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Minerals

Orangesvs Leeks

5.67%56.7mg

Calcium

8.36%83.6mg

56.7 mgvs83.6 mg

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

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7.1%0.064mg

Copper

19%0.17mg

0.064 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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1.77%0.14mg

Iron

37.2%2.98mg

0.14 mgvs2.98 mg

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

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3.37%14mg

Magnesium

9.45%39.7mg

14 mgvs39.7 mg

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

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1.54%0.035mg

Manganese

29.6%0.68mg

0.035 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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2.83%20mg

Phosphorus

7.1%49.6mg

20 mgvs49.6 mg

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

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7.55%257mg

Potassium

7.5%255mg

257 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%0mg

Sodium

1.9%28.3mg

0 mgvs28.3 mg

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

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0.9%0.099mg

Zinc

1.55%0.17mg

0.099 mgvs0.17 mg

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

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3.32%123g

Water

3.18%118g

123 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 Oranges vs Leeks:

Raw Oranges have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Raw Leeks.
While Raw Leeks contain 7.5 times more Vitamin A, 1.4 times more Vitamin B3, 3.9 times more Vitamin B6, 2.1 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Leeks:

Raw Leeks contain 1.5 times more Calcium, 2.7 times more Copper, 21 times more Iron, 2.8 times more Magnesium, 19.2 times more Manganese, 2.5 times more Phosphorus, 2 times more Selenium, more Sodium and 1.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Leeks have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Oranges have 2.4 times more Sugars and 1.3 times more Fiber than Raw Leeks.
While Raw Leeks contain 1.3 times more Energy, 14.1 times more Omega 3 and 1.6 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Leeks have similar amounts of Carbohydrate per 5 oz.
Both Raw Oranges as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

OrangesVS Valencia OrangesLeeksVS Valencia OrangesOrangesVS Boiled LeeksLeeksVS Boiled Leeks

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Comparing Nutrients in 5 ounces OrangesVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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