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

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Leeks with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.41% 0.13g	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	24% 31g	130g per day for Men 19-50 years
Sugars	29% 21g	4.4% 3.2g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	64.4% 0.58mg	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	140% 11mg	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	128% 2.94mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	41% 1390mg	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	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 908g	25.4% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Cooked Frozen 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 Cooked Frozen 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 Cooked Frozen Mustard Greens with Salt:

• 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 8.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B9, 3.3 times more Vitamin C, 2.7 times more Vitamin E and 13.2 times more Vitamin K than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Cooked Frozen 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
• Both Boiled and Drained Leeks with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 3.4 times more Calcium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Sodium and Water per one kilogram.
• Both Boiled and Drained Leeks with Salt as well as Boiled Frozen Mustard Greens, drained 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, 2.5 times more Carbohydrate and 6.6 times more Sugars than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 2.8 times more Fiber and 2.8 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 Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.