Comparing Nutrients in 14 ounces Boiled Leeks VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Boiled Leeks	Iceberg Lettuce	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.57% 0.56g	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	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.49% 0.083g	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	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	10.8% 7.8g	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	5.47% 3.97g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	18% 163μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.05% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	13% 0.17mg	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	28.8% 115μg	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	12.3% 11mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	79.7% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	12% 119mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	11% 0.099mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	21.6% 0.5mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.74% 360g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Iceberg Lettuce per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Leeks vs Iceberg Lettuce:

• 14 ounces of Boiled Leeks have 1.6 times more Vitamin A, 2.7 times more Vitamin B6, 1.5 times more Vitamin C and 2.8 times more Vitamin E than Iceberg Lettuce.
• While 14 oz of Raw Iceberg Lettuce contain 1.6 times more Vitamin B1 than Boiled and Drained Leeks.
• Both Boiled Leeks and Iceberg Lettuce provide similar amounts of Vitamin B9 and Vitamin K per 14 ounces.
• 14 ounces of Iceberg Lettuce have insufficient amounts of Vitamin E
• Both Boiled and Drained Leeks as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Leeks vs Iceberg Lettuce:

• 14 ounces of Boiled Leeks have 1.7 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 2 times more Magnesium and 2 times more Manganese than Iceberg Lettuce.
• While 14 oz of Raw Iceberg Lettuce contain 1.6 times more Potassium than Boiled and Drained Leeks.
• Both Boiled Leeks and Iceberg Lettuce contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Leeks as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Leeks have 1.3 times more Omega 3 and 2.6 times more Carbohydrate than Iceberg Lettuce.
• Both Boiled Leeks and Iceberg Lettuce offer comparable quantities of Sugars and Fiber per 14 ounces.
• Both Boiled and Drained Leeks as well as Raw Iceberg Lettuce provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.