Comparing Nutrients in 1 kilogram Boiled Carrots VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Boiled Carrots	Boiled Leeks	Recommended Dietary Allowance
Energy	12% 350kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	29% 21g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	947% 8520μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	87% 1.13mg	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	35% 140μg	60% 240μg	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	40% 36mg	46.7% 42mg	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	68.7% 10.3mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Leeks	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	107% 2.47mg	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	43% 300mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.5% 908g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Boiled Leeks:

• Boiled and Drained Carrots have 20.8 times more Vitamin A, 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin E than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.7 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Leeks have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained Carrots as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Boiled Leeks:

• Boiled and Drained Carrots have 1.8 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium, 5.8 times more Sodium and 3.3 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 3.6 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Leeks have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.6 times more Sugars and 3 times more Fiber than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 66 times more Omega 3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Leeks have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled and Drained Carrots as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.