Comparing Nutrients in 14 ounces Leeks VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Leeks	Boiled Leeks	Recommended Dietary Allowance
Energy	8.35% 242kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	11.6% 8.37g	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	19% 7.14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Leeks	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	34.5% 0.45mg	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	63.5% 254μg	24% 95μg	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	53% 47.6mg	18.5% 16.7mg	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	24.3% 3.65mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Boiled Leeks	Recommended Dietary Allowance
Calcium	23.4% 234mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	27.3% 0.25mg	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	104% 8.33mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	42.6% 0.98mg	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	20% 139mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.74% 360g	3700g per day for Men 19-50 years

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

• Raw Leeks have 2 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 2.9 times more Vitamin C, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Leeks.
• Both Raw Leeks as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Leeks vs Boiled Leeks:

• Raw Leeks have 2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium, 2 times more Sodium and 2 times more Zinc than Boiled and Drained Leeks.
• Both Raw Leeks and Boiled and Drained Leeks have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Leeks have 2 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Boiled and Drained Leeks.
• Both Raw Leeks as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.