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Nutrients in 100 Calories ofLeeks

Raw Leeks (Allium ampeloprasum).
rawfreshwhole

Weight per 100 Calories

Leeks
164g

Raw Leeks has low energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
10%
4%
86%

Vitamins

100 kcalRDA for Men 19-30 years
Leeks
Vitamin A136 μg
15%
Raw Leeks have 136.066 μg of Vitamin A per 100 Calories, which is 15% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.1 mg
8.17%
Raw Leeks have 0.098 mg of Thiamine per 100 Calories, which is 8.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.05 mg
3.77%
Raw Leeks have 0.049 mg of Vitamin B2 per 100 Calories, which is 3.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.66 mg
4.1%
Raw Leeks have 0.656 mg of Vitamin B3 per 100 Calories, which is 4.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.38 mg
29%
Raw Leeks have 0.382 mg of Vitamin B6 per 100 Calories, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Leeks have 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C19.7 mg
22%
Raw Leeks have 19.672 mg of Vitamin C per 100 Calories, which is 22% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Leeks have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1.5 mg
10%
Raw Leeks have 1.508 mg of Vitamin E per 100 Calories, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K77 μg
64%
Raw Leeks have 77.049 μg of Vitamin K per 100 Calories, which is 64% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate105 μg
26%
Raw Leeks have 104.918 μg of Folate per 100 Calories, which is 26% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Leeks
Calcium97 mg
9.67%
Raw Leeks have 96.721 mg of Calcium per 100 Calories, which is 9.67% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.2 mg
22%
Raw Leeks have 0.197 mg of Copper per 100 Calories, which is 22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron3.44 mg
43%
Raw Leeks have 3.443 mg of Iron per 100 Calories, which is 43% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium46 mg
11%
Raw Leeks have 45.902 mg of Magnesium per 100 Calories, which is 11% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.79 mg
34%
Raw Leeks have 0.789 mg of Manganese per 100 Calories, which is 34% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus57 mg
8.2%
Raw Leeks have 57.377 mg of Phosphorus per 100 Calories, which is 8.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium295 mg
6.28%
Raw Leeks have 295.082 mg of Potassium per 100 Calories, which is 6.28% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.64 μg
2.98%
Raw Leeks have 1.639 μg of Selenium per 100 Calories, which is 2.98% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium32.8 mg
2.2%
Raw Leeks have 32.787 mg of Sodium per 100 Calories, which is 2.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.2 mg
1.8%
Raw Leeks have 0.197 mg of Zinc per 100 Calories, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Leeks:
100 Calories of Leeks is an excellent source of Vitamin B6, Vitamin C, Vitamin K and Folate. It has a good amount of Vitamin A, Thiamine and Vitamin E. It also has some Vitamin B2 and Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 100 Calories of Raw Leeks:
100 Calories of Leeks is an excellent source of Copper, Iron and Manganese. It has a good amount of Calcium, Magnesium and Phosphorus. It also has some Potassium and Selenium. The product has trace amounts of Sodium and Zinc.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Leeks
Fat0.49 g
0.51%
Raw Leeks have 0.492 g of Fat per 100 Calories, which is 0.51% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.46 g
4.4%
Raw Leeks have 2.459 g of Protein per 100 Calories, which is 4.4% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate23 g
18%
Raw Leeks have 23.197 g of Carbohydrate per 100 Calories, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw Leeks have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars6.4 g
8.8%
Raw Leeks have 6.393 g of Sugars per 100 Calories, which is 8.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.95 g
7.77%
Raw Leeks have 2.951 g of Fiber per 100 Calories, which is 7.77% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Leeks have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.07 g
0.21%
Raw Leeks have 0.066 g of Saturated Fat per 100 Calories, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.16 g
10%
Raw Leeks have 0.162 g of Omega 3 per 100 Calories, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.11 g
0.65%
Raw Leeks have 0.11 g of Omega 6 per 100 Calories, which is 0.65% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water136 g
3.68%
Raw Leeks have 136.066 g of Water per 100 Calories, which is 3.68% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Leeks:
100 Calories of Leeks has a good amount of Carbohydrate, Sugars, Fiber and Omega 3. It has some Protein. It has no Fat, Saturated Fat and Omega 6.