Comparing Nutrients in 1 kilogram Boiled Leeks VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.7% 310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	29% 21g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	26.3% 10g	26.3% 10g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	30% 300mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 908g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Leeks vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Leeks has 4.6 times more Vitamin A, 6.6 times more Vitamin B6, 4.8 times more Vitamin B9 and 10.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Leeks.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Leeks as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Leeks vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Leeks has 4.2 times more Manganese than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Copper, 2.4 times more Potassium and 22.1 times more Sodium than Boiled and Drained Leeks.
• Both Boiled Leeks and Stewed Canned Tomatoes contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per one kilogram.
• Both Boiled and Drained Leeks as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Leeks has 22 times more Omega 3 and 1.2 times more Carbohydrate than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Sugars than Boiled and Drained Leeks.
• Both Boiled Leeks and Stewed Canned Tomatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.