Comparing Nutrients in 100 grams LeeksVS Boiled Lambsquarters

Macros Ratio

Protein Fat Carbs

Leeks

87%

Boiled Lambsquarters

33%

16%

51%

100 g ▼

Macro Nutrients

Leeksvs Boiled Lambsquarters

2.1%61kcal

Energy

1.1%32kcal

61 kcalvs32 kcal

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

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0.31%0.3g

Fat

0.72%0.7g

0.3 gvs0.7 g

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

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0.13%0.04g

Saturated Fat

0.16%0.052g

0.04 gvs0.052 g

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

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6.2%0.099g

Omega 3

2%0.032g

0.099 gvs0.032 g

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

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0.39%0.067g

Omega 6

1.6%0.27g

0.067 gvs0.27 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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11%14g

Carbohydrate

3.85%5g

14 gvs5 g

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

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5.38%3.9g

Sugars

0.86%0.62g

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

3.9 gvs0.62 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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4.74%1.8g

Fiber

5.53%2.1g

1.8 gvs2.1 g

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

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2.68%1.5g

Protein

5.7%3.2g

1.5 gvs3.2 g

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

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Vitamins

Leeksvs Boiled Lambsquarters

9.22%83μg

Vitamin A

43.4%391μg

RAE, retinol activity equivalents

83 μgvs391 μg

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

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5%0.06mg

Vitamin B1

8.33%0.1mg

Thiamine

0.06 mgvs0.1 mg

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

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2.3%0.03mg

Vitamin B2

20%0.26mg

Riboflavin

0.03 mgvs0.26 mg

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

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2.5%0.4mg

Vitamin B3

5.63%0.9mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.9 mg

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

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2.8%0.14mg

Vitamin B5

1.24%0.062mg

Pantothenic acid

0.14 mgvs0.062 mg

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

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18%0.23mg

Vitamin B6

13.4%0.17mg

Pyridoxine

0.23 mgvs0.17 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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16%64μg

Vitamin B9

3.5%14μg

Folates and Folic Acid

64 μgvs14 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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13.3%12mg

Vitamin C

41%37mg

Ascorbic acid

12 mgvs37 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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6.13%0.92mg

Vitamin E

12.3%1.85mg

Tocopherols and Tocotrienols

0.92 mgvs1.85 mg

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

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39%47μg

Vitamin K

412%494μg

Phytomenadione or phylloquinone

47 μgvs494 μg

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

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Minerals

Leeksvs Boiled Lambsquarters

5.9%59mg

Calcium

26%258mg

59 mgvs258 mg

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

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13.3%0.12mg

Copper

22%0.2mg

0.12 mgvs0.2 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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26.3%2.1mg

Iron

8.75%0.7mg

2.1 mgvs0.7 mg

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

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6.67%28mg

Magnesium

5.48%23mg

28 mgvs23 mg

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

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21%0.48mg

Manganese

23%0.53mg

0.48 mgvs0.53 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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5%35mg

Phosphorus

6.43%45mg

35 mgvs45 mg

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

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5.3%180mg

Potassium

8.47%288mg

180 mgvs288 mg

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

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1.8%1μg

Selenium

1.64%0.9μg

1 μgvs0.9 μg

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

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1.33%20mg

Sodium

1.93%29mg

20 mgvs29 mg

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

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1.1%0.12mg

Zinc

2.73%0.3mg

0.12 mgvs0.3 mg

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

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2.24%83g

Water

2.4%89g

83 gvs89 g

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

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Lets compare vitamin content per 100 grams of Leeks vs Boiled Lambsquarters:

Raw Leeks have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled and Drained Lambsquarters.
While Boiled and Drained Lambsquarters contain 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.
Both Raw Leeks as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Leeks vs Boiled Lambsquarters:

Raw Leeks have 3 times more Iron and 1.2 times more Magnesium than Boiled and Drained Lambsquarters.
While Boiled and Drained Lambsquarters contain 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.
Both Raw Leeks and Boiled and Drained Lambsquarters have similar amounts of Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Leeks have 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.
While Boiled and Drained Lambsquarters contain 4.1 times more Omega 6 and 2.1 times more Protein than Raw Leeks.
Both Raw Leeks and Boiled and Drained Lambsquarters have similar amounts of Fiber per 100 g.
Both Raw Leeks as well as Boiled and Drained Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

LeeksVS Boiled LeeksBoiled LambsquartersVS Boiled Leeks

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Comparing Nutrients in 100 grams LeeksVS Boiled Lambsquarters

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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