Nutrients in 7 ounces of Dried Leeks

Freeze-dried Leeks.

Macros Ratio

Protein Fat Carbs

16%

79%

7 oz ▼

Macro Nutrients

Dried Leeks

Energy637 kcal

22%

Freeze-dried Leeks have 637.013265 kcal of Energy per 7 ounces, which is 22% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.17 g

4.3%

Freeze-dried Leeks have 4.1673765 g of Fat per 7 ounces, which is 4.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.55 g

1.73%

Freeze-dried Leeks have 0.553665735 g of Saturated Fat per 7 ounces, which is 1.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.37 g

85.7%

Freeze-dried Leeks have 1.371265315 g of Omega 3 per 7 ounces, which is 85.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.93 g

5.5%

Freeze-dried Leeks have 0.93269855 g of Omega 6 per 7 ounces, which is 5.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Freeze-dried Leeks have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate148 g

114%

Freeze-dried Leeks have 148.14031225 g of Carbohydrate per 7 ounces, which is 114% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber20.6 g

54.3%

Freeze-dried Leeks have 20.638436 g of Fiber per 7 ounces, which is 54.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30 g

54%

Freeze-dried Leeks have 30.163868 g of Protein per 7 ounces, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Leeks

Vitamin A27.8 μg

3.1%

RAE, retinol activity equivalents

Freeze-dried Leeks have 27.78251 μg of Vitamin A per 7 ounces, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.6 mg

132%

Thiamine

Freeze-dried Leeks have 1.587572 mg of Vitamin B1 per 7 ounces, which is 132% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.79 mg

61%

Riboflavin

Freeze-dried Leeks have 0.793786 mg of Vitamin B2 per 7 ounces, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.95 mg

43.4%

Niacin, nicotinic acid, niacinamide

Freeze-dried Leeks have 6.9456275 mg of Vitamin B3 per 7 ounces, which is 43.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.52 mg

30.4%

Pantothenic acid

Freeze-dried Leeks have 1.522084655 mg of Vitamin B5 per 7 ounces, which is 30.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.4 mg

185%

Pyridoxine

Freeze-dried Leeks have 2.399218185 mg of Vitamin B6 per 7 ounces, which is 185% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9726 μg

182%

Folates and Folic Acid

Freeze-dried Leeks have 726.31419 μg of Vitamin B9 per 7 ounces, which is 182% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Freeze-dried Leeks have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C234 mg

260%

Ascorbic acid

Freeze-dried Leeks have 234.16687 mg of Vitamin C per 7 ounces, which is 260% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Freeze-dried Leeks have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dried Leeks

Calcium714 mg

71.4%

Freeze-dried Leeks have 714.4074 mg of Calcium per 7 ounces, which is 71.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

145%

Freeze-dried Leeks have 1.303793505 mg of Copper per 7 ounces, which is 145% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron15 mg

189%

Freeze-dried Leeks have 15.081934 mg of Iron per 7 ounces, which is 189% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium319 mg

76%

Freeze-dried Leeks have 319.498865 mg of Magnesium per 7 ounces, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.23 mg

227%

Freeze-dried Leeks have 5.22708081 mg of Manganese per 7 ounces, which is 227% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus687 mg

98%

Freeze-dried Leeks have 686.62489 mg of Phosphorus per 7 ounces, which is 98% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4763 mg

140%

Freeze-dried Leeks have 4762.716 mg of Potassium per 7 ounces, which is 140% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.3 μg

20.6%

Freeze-dried Leeks have 11.3114505 μg of Selenium per 7 ounces, which is 20.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium69.5 mg

4.63%

Freeze-dried Leeks have 69.456275 mg of Sodium per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.3 mg

12%

Freeze-dried Leeks have 1.3097469 mg of Zinc per 7 ounces, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.97 g

0.11%

Freeze-dried Leeks have 3.96893 g of Water per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Freeze-dried Leeks:

7 ounces of Dried Leeks has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Freeze-dried Leeks:

7 ounces of Dried Leeks has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Magnesium and Selenium.
It also has a good amount of Zinc.
This vegetable has some Sodium.

Macronutrients in 7 ounces of Freeze-dried Leeks:

7 ounces of Dried Leeks has outstanding amounts of Omega 3 and Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Freeze-dried Leeks with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Dried Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Freeze-dried Leeks with: