Comparing Nutrients in 14 ounces Eppaw VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Eppaw	Dried Leeks	Recommended Dietary Allowance
Energy	20.5% 595kcal	44% 1274kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	NA	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	109% 41.3g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	61% 3.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	369% 4.8mg	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	24% 95μg	363% 1453μg	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	57.3% 51.6mg	520% 468mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Dried Leeks	Recommended Dietary Allowance
Calcium	43.7% 437mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	290% 2.6mg	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	57% 4.56mg	377% 30mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	189% 4.34mg	455% 10.5mg	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	94% 655mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	280% 9525mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	6.44% 238g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Eppaw VS Dried Leeks per 14 oz

Compare the macro and micronutrient content in 14 oz of Eppaw versus 14 oz of Dried Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Eppaw vs Dried Leeks:

• 14 ounces of Eppaw have 1.5 times more Vitamin B5 than Dried Leeks.
• While 14 oz of Freeze-dried Leeks contain 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 11.7 times more Vitamin B3, 6.9 times more Vitamin B6, 15.3 times more Vitamin B9 and 9.1 times more Vitamin C than Raw Eppaw.
• 14 ounces of Eppaw have insufficient amounts of Vitamin B3
• Both Raw Eppaw as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Eppaw vs Dried Leeks:

• 14 ounces of Eppaw have 1.7 times more Zinc than Dried Leeks.
• While 14 oz of Freeze-dried Leeks contain 3.3 times more Calcium, 2.8 times more Copper, 6.6 times more Iron, 5 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 7.1 times more Potassium, 6.3 times more Selenium and 2.9 times more Sodium than Raw Eppaw.
• 14 ounces of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Freeze-dried Leeks contain 2.1 times more Energy, 2.4 times more Carbohydrate and 3.3 times more Protein than Raw Eppaw.