Comparing Nutrients in 14 ounces Boiled Leeks VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.3% 0.052g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	18% 163μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	21.7% 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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	15% 0.13mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.74% 360g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.3 times more Vitamin B9, 9.5 times more Vitamin C, 2.6 times more Vitamin E and 3.5 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled Leeks and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Leeks as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Leeks have 1.8 times more Copper and 1.8 times more Iron than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.9 times more Phosphorus, 1.6 times more Potassium and 4.7 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Leeks have 1.6 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3 times more Fiber and 3.8 times more Protein than Boiled and Drained Leeks.
• 14 ounces of Boiled Leeks provide inadequate amounts of Protein
• Both Boiled and Drained Leeks as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.