Comparing Nutrients in 1 kilogram Boiled Leeks VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Leeks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	29% 21g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	NA	11mg per day for Men 19-50 years
Water	24.5% 908g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Leeks vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Leeks has 2.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Leeks vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Leeks has 2 times more Calcium, 2.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.2 times more Potassium and 29.8 times more Sodium than Boiled and Drained Leeks.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has 3.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.1 times more Energy, 3.4 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks provide inadequate amounts of Energy and Protein