Comparing Nutrients in 100 calories Romaine Lettuce VS Boiled Leeks

Weight per 100 calories

• Romaine Lettuce: 588g
• Boiled Leeks: 323g

Boiled and Drained Leeks have 1.8 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - Romaine Lettuce or Boiled Leeks?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	9.66% 7g	9.4% 6.8g	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	6.5% 4.7g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.5% 12.4g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	13% 7.24g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	285% 2565μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	200% 800μg	19.4% 77.4μg	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	26% 23.5mg	15% 13.5mg	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	5.1% 0.76mg	10.8% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 603μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Calcium	19.4% 194mg	9.68% 97mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	71.3% 5.7mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	34.6% 0.8mg	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	25.2% 176mg	7.83% 55mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	8.25% 281mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	15% 557g	7.9% 293g	3700g per day for Men 19-50 years

Romaine Lettuce VS Boiled Leeks Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Romaine Lettuce or Boiled Leeks?

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

• 100 calories of Romaine Lettuce have 19.4 times more Vitamin A, 5 times more Vitamin B1, 6.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 10.3 times more Vitamin B9, 1.7 times more Vitamin C and 7.4 times more Vitamin K than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 2.1 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Leeks provide similar amounts of Vitamin B6 per 100 calories.
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Romaine Lettuce vs Boiled Leeks:

• 100 calories of Romaine Lettuce have 2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3.2 times more Phosphorus, 5.2 times more Potassium, 1.5 times more Selenium, 1.5 times more Sodium, 7 times more Zinc and 1.9 times more Water than Boiled Leeks.
• Both Romaine Lettuce and Boiled Leeks contain similar levels of Manganese per 100 calories.
• 100 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Romaine Lettuce have 3.1 times more Omega 3, 3.8 times more Fiber and 2.8 times more Protein than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 1.3 times more Carbohydrate than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Leeks offer comparable quantities of Energy and Sugars per 100 calories.
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 100 calories.