Comparing Nutrients in 1 kilogram Boiled Kale with Salt VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	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	40.8% 53g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	26.3% 10g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	162% 1460μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	150% 1500mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	105% 8.4mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	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	60% 420mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.5% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Leeks with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Kale with Salt vs Boiled Leeks with Salt:

• 1 kilogram of Boiled Kale with Salt has 3.6 times more Vitamin A, 2.4 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B9, 4.2 times more Vitamin C, 3.2 times more Vitamin E and 16.5 times more Vitamin K than Boiled Leeks with Salt.
• While 1 kg of Boiled and Drained Leeks with Salt contains 1.8 times more Vitamin B6 than Boiled and Drained Kale with Salt.
• 1 kilogram of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kale with Salt vs Boiled Leeks with Salt:

• 1 kilogram of Boiled Kale with Salt has 5 times more Calcium, 1.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium and 4.5 times more Zinc than Boiled Leeks with Salt.
• While 1 kg of Boiled and Drained Leeks with Salt contains 1.3 times more Iron than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Leeks with Salt contain similar levels of Copper, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kale with Salt has 5 times more Omega 3, 2.3 times more Fiber and 3.6 times more Protein than Boiled Leeks with Salt.
• While 1 kg of Boiled and Drained Leeks with Salt contains 1.4 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Kale with Salt.
• 1 kilogram of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.