Comparing Nutrients in 14 ounces Boiled Leeks with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Leeks with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.2g	14.6% 19g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	39.7% 0.52mg	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	66.5% 266μg	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	18.5% 16.7mg	249% 224mg	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	13.2% 2mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	16.8% 0.15mg	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	54.6% 4.37mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	50.7% 1.17mg	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	9.64% 67.5mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.74% 360g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Leeks with Salt versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Leeks with Salt vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Vitamin A, 2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 2.8 times more Vitamin B9, 13.4 times more Vitamin C, 2.4 times more Vitamin E and 3.2 times more Vitamin K than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Leeks with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Leeks with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Boiled Leeks with Salt have 1.6 times more Copper, 1.4 times more Iron and 10.3 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 1.3 times more Magnesium, 2.9 times more Phosphorus, 2.4 times more Potassium, 5.6 times more Selenium and 8 times more Zinc than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Frozen Chopped Broccoli contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Boiled Leeks with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Leeks with Salt have 1.6 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Omega 3, 3 times more Fiber and 3.5 times more Protein than Boiled and Drained Leeks with Salt.
• 14 ounces of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leeks with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.