Comparing Nutrients in 1 kilogram Leeks VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Leeks	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21% 610kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	41% 53.5g	130g per day for Men 19-50 years
Sugars	53.8% 39g	20.3% 14.7g	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	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	26.8% 15g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Leeks	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	92% 830μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	135% 1.75mg	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	160% 640μg	235% 940μg	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	133% 120mg	759% 683mg	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	61.3% 9.2mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	59% 590mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	40% 0.36mg	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	263% 21mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	111% 2.56mg	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	50% 350mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.4% 830g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Leeks versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Leeks vs Frozen Broccoli Spears:

• 1 kilogram of Leeks has 1.5 times more Vitamin A and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 5.7 times more Vitamin C, 1.5 times more Vitamin E and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Raw Leeks as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Frozen Broccoli Spears:

• 1 kilogram of Leeks has 1.4 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium and 1.9 times more Manganese than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 2.8 times more Zinc than Raw Leeks.
• Both Leeks and Frozen Broccoli Spears contain similar levels of Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 2.1 times more Energy, 2.6 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Raw Leeks.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Leeks as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.