Comparing Nutrients in 1 kilogram Boiled Leeks VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.7% 310kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	13.6% 2.32g	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	34% 44.4g	130g per day for Men 19-50 years
Sugars	29% 21g	31% 22.6g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	58% 22g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	47.5% 190μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	30% 300mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	432% 3.9mg	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	50% 4mg	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	29% 0.67mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.5% 908g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Grilled Portabella Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Leeks vs Grilled Portabella Mushrooms:

• 1 kilogram of Boiled Leeks has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 2.8 times more Vitamin B1, 20.2 times more Vitamin B2, 31.3 times more Vitamin B3, 17.5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Leeks as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leeks vs Grilled Portabella Mushrooms:

• 1 kilogram of Boiled Leeks has 10 times more Calcium, 2.8 times more Iron and 3.7 times more Manganese than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 6.3 times more Copper, 7.9 times more Phosphorus, 5 times more Potassium, 43.8 times more Selenium and 10.8 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has more Omega 3 and 1.7 times more Carbohydrate than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 2.2 times more Fiber and 4 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Leeks provide inadequate amounts of Protein
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.