Comparing Nutrients in 7 ounces Boiled LambsquartersVS Leeks

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Leeks

87%

7 oz ▼

Macro Nutrients

Boiled Lambsquartersvs Leeks

2.2%63.5kcal

Energy

4.17%121kcal

63.5 kcalvs121 kcal

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

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1.43%1.4g

Fat

0.61%0.6g

1.4 gvs0.6 g

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

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0.32%0.1g

Saturated Fat

0.25%0.079g

0.1 gvs0.079 g

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

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3.97%0.064g

Omega 3

12.3%0.2g

0.064 gvs0.2 g

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

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3.2%0.54g

Omega 6

0.78%0.13g

0.54 gvs0.13 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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7.63%9.92g

Carbohydrate

21.6%28g

9.92 gvs28 g

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

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1.7%1.23g

Sugars

10.7%7.74g

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

1.23 gvs7.74 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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11%4.17g

Fiber

9.4%3.57g

4.17 gvs3.57 g

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

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11.3%6.35g

Protein

5.3%2.98g

6.35 gvs2.98 g

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

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Vitamins

Boiled Lambsquartersvs Leeks

86.2%776μg

Vitamin A

18.3%165μg

RAE, retinol activity equivalents

776 μgvs165 μg

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

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16.5%0.2mg

Vitamin B1

9.92%0.12mg

Thiamine

0.2 mgvs0.12 mg

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

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39.7%0.52mg

Vitamin B2

4.58%0.06mg

Riboflavin

0.52 mgvs0.06 mg

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

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11%1.8mg

Vitamin B3

4.96%0.79mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.79 mg

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

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2.46%0.12mg

Vitamin B5

5.56%0.28mg

Pantothenic acid

0.12 mgvs0.28 mg

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

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26.6%0.35mg

Vitamin B6

35.6%0.46mg

Pyridoxine

0.35 mgvs0.46 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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6.95%27.8μg

Vitamin B9

31.8%127μg

Folates and Folic Acid

27.8 μgvs127 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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81.6%73.4mg

Vitamin C

26.5%24mg

Ascorbic acid

73.4 mgvs24 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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24.5%3.67mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

3.67 mgvs1.83 mg

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

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817%981μg

Vitamin K

77.7%93μg

Phytomenadione or phylloquinone

981 μgvs93 μg

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

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Minerals

Boiled Lambsquartersvs Leeks

51%512mg

Calcium

11.7%117mg

512 mgvs117 mg

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

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43.4%0.39mg

Copper

26.5%0.24mg

0.39 mgvs0.24 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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17.4%1.4mg

Iron

52%4.17mg

1.4 mgvs4.17 mg

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

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11%45.6mg

Magnesium

13.2%55.6mg

45.6 mgvs55.6 mg

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

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45.3%1.04mg

Manganese

41.5%0.95mg

1.04 mgvs0.95 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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12.8%89.3mg

Phosphorus

9.92%69.5mg

89.3 mgvs69.5 mg

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

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17%572mg

Potassium

10.5%357mg

572 mgvs357 mg

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

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3.25%1.8μg

Selenium

3.6%2μg

1.8 μgvs2 μg

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

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3.84%57.5mg

Sodium

2.65%39.7mg

57.5 mgvs39.7 mg

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

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5.4%0.6mg

Zinc

2.16%0.24mg

0.6 mgvs0.24 mg

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

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4.77%176g

Water

4.45%165g

176 gvs165 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Boiled and Drained Lambsquarters as well as Raw Leeks have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled LambsquartersVS Boiled LeeksLeeksVS Boiled Leeks

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Comparing Nutrients in 7 ounces Boiled LambsquartersVS Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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