Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Leeks	9%	4%	87%

Macro Nutrients

	Boiled Cauliflower	Leeks	Recommended Dietary Allowance
Energy	7.93% 230kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	31.6% 41g	109% 142g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	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	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	33% 18.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Leeks	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	92% 830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Leeks	Recommended Dietary Allowance
Calcium	16% 160mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	40% 3.2mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	45.7% 320mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 930g	22.4% 830g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Leeks per 1 kg

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

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

• 1 kilogram of Boiled Cauliflower has 1.7 times more Vitamin B2, 3.6 times more Vitamin B5 and 3.7 times more Vitamin C than Leeks.
• While 1 kg of Raw Leeks contains 83 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 13.1 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Leeks provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Cauliflower as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Leeks:

• 1 kg of Raw Leeks contains 3.7 times more Calcium, 6.7 times more Copper, 6.6 times more Iron, 3.1 times more Magnesium, 3.6 times more Manganese and 1.3 times more Potassium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Leeks contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Cauliflower as well as Raw Leeks lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 1.7 times more Omega 3, 1.3 times more Fiber and 1.2 times more Protein than Leeks.
• While 1 kg of Raw Leeks contains 2.7 times more Energy, 3.4 times more Carbohydrate and 1.9 times more Sugars than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Raw Leeks provide inadequate amounts of Omega 6 in one kilogram.