Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories LeeksVS Oranges

Weight per 100 calories

Leeks
164g
Oranges
213g

Leeks have 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Leeks or Oranges?

Macros Ratio

Protein Fat Carbs

Leeks
9%
4%
87%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.51%0.49g
Fat
0.26%0.26g
0.49 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.2%0.066g
Saturated Fat
0.1%0.032g
0.066 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
10%0.16g
Omega 3
0.93%0.015g
0.16 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.65%0.11g
Omega 6
0.23%0.038g
0.11 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
18%23g
Carbohydrate
19.2%25g
23 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
8.8%6.4g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.4 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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 .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
7.77%2.95g
Fiber
13.4%5.1g
2.95 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.4%2.46g
Protein
3.57%2g
2.46 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

15%136μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
136 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
8.2%0.098mg
Vitamin B1
15.4%0.19mg
Thiamine
0.098 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
3.8%0.049mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.049 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
4.1%0.66mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.66 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.6%0.23mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.23 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
29.4%0.38mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.38 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
26.2%105μg
Vitamin B9
16%64μg
Folates and Folic Acid
105 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
22%19.7mg
Vitamin C
126%113mg
Ascorbic acid
19.7 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
10%1.5mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
1.5 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
64.2%77μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
77 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

9.67%97mg
Calcium
8.5%85mg
97 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
22%0.2mg
Copper
10.6%0.096mg
0.2 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
43%3.44mg
Iron
2.66%0.21mg
3.44 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
11%46mg
Magnesium
5.07%21.3mg
46 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
34.3%0.79mg
Manganese
2.3%0.053mg
0.79 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
8.2%57.4mg
Phosphorus
4.26%29.8mg
57.4 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
8.68%295mg
Potassium
11.3%385mg
295 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
3%1.64μg
Selenium
1.93%1.06μg
1.64 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.2%32.8mg
Sodium
0%0mg
32.8 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
1.8%0.2mg
Zinc
1.35%0.15mg
0.2 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
3.68%136g
Water
5%185g
136 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Leeks vs Oranges:
Comparing minerals per 100 calories for Leeks vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: