Comparing Nutrients in 14 ounces Boiled Leeks VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Leeks	Frozen Carrots	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	18% 163μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	15% 0.74mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Frozen Carrots	Recommended Dietary Allowance
Calcium	12% 119mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	32.6% 0.29mg	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	22% 1.75mg	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	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	27.4% 933mg	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	18% 270mg	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	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Leeks vs Frozen Carrots:

• 14 ounces of Boiled Leeks have 2.4 times more Vitamin B9, 1.7 times more Vitamin C and 1.4 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 17.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled and Drained Leeks.
• Both Boiled Leeks and Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin E 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Leeks vs Frozen Carrots:

• 14 ounces of Boiled Leeks have 2.5 times more Iron and 1.4 times more Manganese than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.9 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Sodium and 5.5 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Frozen Carrots contain similar levels of Calcium, Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Leeks have 3.9 times more Omega 3 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.3 times more Sugars and 3.3 times more Fiber than Boiled and Drained Leeks.
• Both Boiled Leeks and Frozen Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.