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

Macros Ratio

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

Macro Nutrients

	Boiled Leeks with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	40.8% 53g	130g per day for Men 19-50 years
Sugars	29% 21g	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	60.5% 23g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	48.5% 0.63mg	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	60% 240μg	163% 650μg	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	46.7% 42mg	198% 178mg	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	33.3% 5mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	74.4% 0.67mg	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	138% 11mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	236% 5.4mg	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	24.3% 170mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.5% 908g	24.3% 898g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Leeks with Salt has 1.8 times more Vitamin B6 than Cooked Frozen Kale with Salt.
• While 1 kg of Boiled Frozen Kale, drained with Salt contains 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 and Drained Leeks with Salt.
• 1 kilogram of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Leeks with Salt as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Leeks with Salt has 1.3 times more Iron than Cooked Frozen Kale with Salt.
• While 1 kg of Boiled Frozen Kale, drained with Salt contains 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 and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Cooked Frozen Kale 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 Leeks with Salt as well as Boiled Frozen Kale, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks with Salt has 1.4 times more Carbohydrate and 1.7 times more Sugars than Cooked Frozen Kale with Salt.
• While 1 kg of Boiled Frozen Kale, drained with Salt contains 5.1 times more Omega 3, 2.3 times more Fiber and 3.6 times more Protein than Boiled and Drained Leeks with Salt.
• 1 kilogram of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leeks with Salt as well as Boiled Frozen Kale, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.