Comparing Nutrients in 14 ounces Boiled Leeks with Salt VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Leeks with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	4.18% 0.71g	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	16% 21g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	13% 9.3g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled White Mushrooms 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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	29% 0.38mg	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	18% 71.4μg	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	18.5% 16.7mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	222% 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	54.6% 4.37mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	20% 0.46mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.74% 360g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Boiled White Mushrooms with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Leeks with Salt vs Boiled White Mushrooms with Salt:

• 14 ounces of Boiled Leeks with Salt have more Vitamin A, 1.3 times more Vitamin B9, 50 times more Vitamin E and more Vitamin K than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 2.8 times more Vitamin B1, 15 times more Vitamin B2, 22.3 times more Vitamin B3 and 30 times more Vitamin B5 than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled White Mushrooms with Salt provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 14 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Leeks with Salt vs Boiled White Mushrooms with Salt:

• 14 ounces of Boiled Leeks with Salt have 5 times more Calcium and 2.1 times more Manganese than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 8.1 times more Copper, 1.6 times more Iron, 5.1 times more Phosphorus, 4.1 times more Potassium, 26.8 times more Selenium and 14.5 times more Zinc than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled White Mushrooms with Salt contain similar levels of Magnesium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Leeks with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Leeks with Salt have 66 times more Omega 3 and 1.4 times more Carbohydrate than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 2.2 times more Fiber and 2.7 times more Protein than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled White Mushrooms with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Leeks with Salt provide inadequate amounts of Protein
• 14 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.