Comparing Nutrients in 14 ounces Boiled Leeks with Salt VS Boiled Lotus Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Energy	4.24% 123kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.23% 0.04g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	10.4% 3.97g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	18% 163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	66.6% 0.87mg	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	7.94% 31.8μg	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	121% 109mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	96% 0.86mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	38% 0.87mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	74.4% 1115mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.74% 360g	8.73% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Leeks with Salt vs Boiled Lotus Root with Salt:

• Boiled and Drained Leeks with Salt have more Vitamin A, 2 times more Vitamin B2 and 3 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• While Boiled and Drained Lotus Root with Salt contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.5 times more Vitamin C than Boiled and Drained Leeks with Salt.
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Leeks with Salt vs Boiled Lotus Root with Salt:

• Boiled and Drained Leeks with Salt have 1.2 times more Iron than Boiled and Drained Lotus Root with Salt.
• While Boiled and Drained Lotus Root with Salt contain 3.5 times more Copper, 1.6 times more Magnesium, 4.6 times more Phosphorus, 4.2 times more Potassium and 5.5 times more Zinc than Boiled and Drained Leeks with Salt.
• Both Boiled and Drained Leeks with Salt and Boiled and Drained Lotus Root with Salt have similar amounts of Calcium, Manganese, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Leeks with Salt have 16.5 times more Omega 3 than Boiled and Drained Lotus Root with Salt.
• While Boiled and Drained Lotus Root with Salt contain 2.1 times more Energy, 2.1 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Boiled and Drained Leeks with Salt.
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.