Comparing Nutrients in 1 kilogram Leeks VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cassava	3%	2%	95%

Macro Nutrients

	Leeks	Cassava	Recommended Dietary Allowance
Energy	21% 610kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	293% 381g	130g per day for Men 19-50 years
Sugars	53.8% 39g	23.4% 17g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	26.8% 15g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cassava	Recommended Dietary Allowance
Vitamin A	92% 830μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	67.7% 0.88mg	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	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cassava	Recommended Dietary Allowance
Calcium	59% 590mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	111% 1mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	9.33% 140mg	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	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Leeks vs Cassava:

• 1 kilogram of Leeks has 83 times more Vitamin A, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, 4.8 times more Vitamin E and 24.7 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin C than Raw Leeks.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Leeks as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Cassava:

• 1 kilogram of Leeks has 3.7 times more Calcium, 7.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Potassium and 2.8 times more Zinc than Raw Leeks.
• Both Leeks and Cassava contain similar levels of Copper per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Leeks as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 5.8 times more Omega 3 and 2.3 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 2.6 times more Energy and 2.7 times more Carbohydrate than Raw Leeks.
• Both Leeks and Cassava offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Leeks as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.