Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Energy	12.8% 370kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	26.3% 10g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	940% 8460μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Calcium	35% 350mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	69% 0.62mg	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	66.3% 5.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.5% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Leeks per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Boiled Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Frozen Carrots has 20.6 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 2 times more Vitamin E than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 1.8 times more Vitamin C and 1.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Leeks provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 1.3 times more Copper, 1.8 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Sodium and 5.8 times more Zinc than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 2.1 times more Iron, 1.3 times more Magnesium and 1.5 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Leeks contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.9 times more Sugars and 3.3 times more Fiber than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 1.5 times more Omega 3 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Leeks offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.