Comparing Nutrients in 1 kilogram Dried Leeks VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Leeks	Brazilnuts	Recommended Dietary Allowance
Energy	111% 3210kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	504% 161g	32g per day for Men 19-50 years
Omega 3	432% 6.9g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	274% 104g	197% 75g	38g per day for Men 19-50 years
Protein	271% 152g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Brazilnuts	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.67mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	930% 12mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Brazilnuts	Recommended Dietary Allowance
Calcium	360% 3600mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	730% 6.57mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1145% 26.3mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	706% 24000mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Leeks vs Brazilnuts:

• 1 kilogram of Dried Leeks has 1.3 times more Vitamin B1, 11.4 times more Vitamin B2, 11.9 times more Vitamin B3, 4.2 times more Vitamin B5, 12 times more Vitamin B6, 16.6 times more Vitamin B9 and 168.6 times more Vitamin C than Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Freeze-dried Leeks as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Leeks vs Brazilnuts:

• 1 kilogram of Dried Leeks has 2.3 times more Calcium, 3.1 times more Iron, 2.2 times more Manganese, 3.6 times more Potassium and 11.7 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.7 times more Copper, 2.3 times more Magnesium, 2.1 times more Phosphorus, 336.3 times more Selenium and 6.2 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Leeks has 19.2 times more Omega 3, 6.4 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.1 times more Energy, 32 times more Fat, 57.8 times more Saturated Fat and 51.8 times more Omega 6 than Freeze-dried Leeks.
• Both Dried Leeks and Brazilnuts offer comparable quantities of Protein per one kilogram.