Comparing Nutrients in 100 calories Boiled Leeks VS Carrots

Weight per 100 calories

• Boiled Leeks: 323g
• Carrots: 244g

Raw Carrots have 1.3 times more energy per unit of mass than Boiled and Drained Leeks, which is low in comparison to other foods. Boiled Leeks having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Leeks	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	18% 23.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	16% 11.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.85% 1.34g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	8.5% 3.23g	18% 6.83g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Carrots	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.4% 77.4μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.8% 1.6mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Carrots	Recommended Dietary Allowance
Calcium	9.68% 97mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.4% 3.55mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	15% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.83% 55mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	1.76% 0.19mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	7.9% 293g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Leeks vs Carrots:

• Boiled and Drained Leeks have 1.7 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 15.4 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Carrots have similar amounts of Vitamin B6, Vitamin C and Vitamin E per 100 kcal.
• Both Boiled and Drained Leeks as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Leeks vs Carrots:

• Boiled and Drained Leeks have 1.2 times more Calcium, 1.8 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 6.6 times more Selenium and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 1.6 times more Phosphorus, 2.8 times more Potassium, 5.2 times more Sodium and 3 times more Zinc than Boiled and Drained Leeks.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Leeks have 43.6 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Omega 6, 1.7 times more Sugars and 2.1 times more Fiber than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Leeks as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.