Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Leeks	9%	4%	87%

Macro Nutrients

	Cooked Frozen Carrots	Leeks	Recommended Dietary Allowance
Energy	12.8% 370kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	3.94% 0.67g	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	109% 142g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	53.8% 39g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Leeks	Recommended Dietary Allowance
Vitamin A	940% 8460μg	92% 830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	179% 2.33mg	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	160% 640μg	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	133% 120mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Leeks	Recommended Dietary Allowance
Calcium	35% 350mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	133% 1.2mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	209% 4.8mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22.4% 830g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Leeks per 1 kg

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

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

• 1 kilogram of Cooked Frozen Carrots has 10.2 times more Vitamin A, 1.2 times more Vitamin B2 and 1.2 times more Vitamin B5 than Leeks.
• While 1 kg of Raw Leeks contains 2 times more Vitamin B1, 2.8 times more Vitamin B6, 5.8 times more Vitamin B9, 5.2 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Leeks provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• Both Boiled and Drained Frozen Carrots as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Carrots has 3 times more Sodium and 2.9 times more Zinc than Leeks.
• While 1 kg of Raw Leeks contains 1.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.5 times more Magnesium and 2.9 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Leeks contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Leeks lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.8 times more Fiber than Leeks.
• While 1 kg of Raw Leeks contains 1.6 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Leeks offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Leeks provide inadequate amounts of Omega 6 in one kilogram.