Comparing Nutrients in 1 kilogram Boiled Leeks VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Leeks	Cassava	Recommended Dietary Allowance
Energy	10.7% 310kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.9% 0.32g	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	293% 381g	130g per day for Men 19-50 years
Sugars	29% 21g	23.4% 17g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Cassava	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	67.7% 0.88mg	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	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Cassava	Recommended Dietary Allowance
Calcium	30% 300mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	111% 1mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.5% 908g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Leeks vs Cassava:

• 1 kilogram of Boiled Leeks has 41 times more Vitamin A, 1.3 times more Vitamin B6, 2.6 times more Vitamin E and 13.4 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled and Drained Leeks.
• Both Boiled Leeks and Cassava provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Leeks as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leeks vs Cassava:

• 1 kilogram of Boiled Leeks has 1.9 times more Calcium, 4.1 times more Iron and 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Potassium and 5.7 times more Zinc than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Boiled and Drained Leeks as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has 3.9 times more Omega 3 and 1.2 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 5.2 times more Energy, 5 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks provide inadequate amounts of Energy and Protein
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.