Comparing Nutrients in 1 kilogram Boiled Leeks VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Leeks	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.3% 0.22g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	29% 21g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	10.5% 4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	25.6% 230μg	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	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	42% 6.73mg	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	54% 0.7mg	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	50% 200μg	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	779% 701mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	29.6% 0.68mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	64% 2170mg	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	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.5% 908g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Tomato Juice with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Leeks vs Tomato Juice with Salt:

• 1 kilogram of Boiled Leeks has 1.8 times more Vitamin A, 1.6 times more Vitamin B6, 1.6 times more Vitamin E and 11 times more Vitamin K than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 3.8 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 16.7 times more Vitamin C than Boiled and Drained Leeks.
• Both Boiled Leeks and Tomato Juice with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Leeks as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leeks vs Tomato Juice with Salt:

• 1 kilogram of Boiled Leeks has 3 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium and 3.6 times more Manganese than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 2.5 times more Potassium and 25.3 times more Sodium than Boiled and Drained Leeks.
• Both Boiled Leeks and Tomato Juice with Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Leeks as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has 13.2 times more Omega 3, 2.2 times more Carbohydrate and 2.5 times more Fiber than Tomato Juice with Salt.
• Both Boiled Leeks and Tomato Juice with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Leeks as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.