Comparing Nutrients in 14 ounces Dried Leeks VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Leeks	Oranges with Peel	Recommended Dietary Allowance
Energy	44% 1274kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	171% 2.74g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	47.3% 61.5g	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	109% 41.3g	47% 18g	38g per day for Men 19-50 years
Protein	108% 60.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.04mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	28.4% 0.37mg	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	363% 1453μg	29.8% 119μg	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	520% 468mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Dried Leeks	Oranges with Peel	Recommended Dietary Allowance
Calcium	143% 1429mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	25% 0.23mg	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	377% 30mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	455% 10.5mg	NA	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	196% 1373mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Oranges with Peel per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Leeks vs Oranges with Peel :

• 14 ounces of Dried Leeks have 8 times more Vitamin B1, 8 times more Vitamin B2, 7 times more Vitamin B3, 2.3 times more Vitamin B5, 13 times more Vitamin B6, 12.2 times more Vitamin B9 and 1.7 times more Vitamin C than Oranges with Peel .
• Both Freeze-dried Leeks as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Leeks vs Oranges with Peel :

• 14 ounces of Dried Leeks have 5.1 times more Calcium, 11.5 times more Copper, 9.5 times more Iron, 11.5 times more Magnesium, 15.7 times more Phosphorus, 12.2 times more Potassium, 8.1 times more Selenium, 17.5 times more Sodium and 6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 41.2 times more Water than Freeze-dried Leeks.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Leeks have 5.1 times more Energy, 7 times more Fat, 43.2 times more Omega 3, 10.7 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Fiber and 11.7 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6