Comparing Nutrients in 1 kilogram Boiled Leeks with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.4% 0.24g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	29% 21g	19.4% 14g	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	26.3% 10g	52.6% 20g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	586% 5270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	75.4% 0.98mg	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	22.5% 90μg	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	281% 253mg	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	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	109% 0.98mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	NA	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	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.5% 908g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Boiled Mustard Greens with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Leeks with Salt versus 1 kg of Boiled Mustard Greens 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 Boiled Mustard Greens with Salt:

• 1 kilogram of Boiled Leeks with Salt has 2.7 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 12.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 6 times more Vitamin C, 3.6 times more Vitamin E and 23.3 times more Vitamin K than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 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 and Drained Mustard Greens 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 Boiled Mustard Greens with Salt:

• 1 kilogram of Boiled Leeks with Salt has 1.3 times more Iron than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 3.9 times more Calcium, 1.6 times more Copper, 2.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per one kilogram.
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks with Salt has 3 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Sugars than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 2 times more Fiber and 3.2 times more Protein than Boiled and Drained Leeks with Salt.
• 1 kilogram of Boiled Leeks with Salt provide inadequate amounts of Protein
• 1 kilogram of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.