Comparing Nutrients in 1 kilogram Dried Leeks VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	111% 3210kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	432% 6.9g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	274% 104g	79% 30g	38g per day for Men 19-50 years
Protein	271% 152g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.67mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	930% 12mg	100% 1.3mg	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	915% 3660μg	140% 560μg	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	1311% 1180mg	446% 401mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	360% 3600mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	730% 6.57mg	37.8% 0.34mg	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	950% 76mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1145% 26.3mg	97% 2.23mg	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	494% 3460mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	706% 24000mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Leeks vs Cooked Chopped Frozen Broccoli:

• Freeze-dried Leeks have 14.5 times more Vitamin B1, 4.9 times more Vitamin B2, 7.6 times more Vitamin B3, 2.8 times more Vitamin B5, 9.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.6 times more Vitamin A than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Leeks vs Cooked Chopped Frozen Broccoli:

• Freeze-dried Leeks have 10.9 times more Calcium, 19.3 times more Copper, 12.5 times more Iron, 12.4 times more Magnesium, 11.8 times more Manganese, 7.1 times more Phosphorus, 16.9 times more Potassium, 8.1 times more Selenium, 3.2 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 45.4 times more Water than Freeze-dried Leeks.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Leeks have 11.5 times more Energy, 17.5 times more Fat, 16.5 times more Omega 3, 36.2 times more Omega 6, 14 times more Carbohydrate, 3.5 times more Fiber and 4.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Freeze-dried Leeks as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.