Comparing Nutrients in 1 kilogram Boiled Leeks VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Leeks	Florida Oranges	Recommended Dietary Allowance
Energy	10.7% 310kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	29% 21g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Florida Oranges	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.5% 908g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Boiled Leeks has 3.7 times more Vitamin A, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5 and 10.7 times more Vitamin C than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Leeks as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leeks vs Florida Oranges:

• 1 kilogram of Boiled Leeks has 1.6 times more Copper, 12.2 times more Iron, 1.4 times more Magnesium, 10.3 times more Manganese and 1.4 times more Phosphorus than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Calcium and 1.9 times more Potassium than Boiled and Drained Leeks.
• Both Boiled Leeks and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Boiled and Drained Leeks as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has 6 times more Omega 3 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Carbohydrate, 4.3 times more Sugars and 2.4 times more Fiber than Boiled and Drained Leeks.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.