Comparing Nutrients in 1 kilogram Leeks VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Leeks	Boiled Cauliflower	Recommended Dietary Allowance
Energy	21% 610kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	31.6% 41g	130g per day for Men 19-50 years
Sugars	53.8% 39g	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	26.8% 15g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Leeks	Boiled Cauliflower	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	59% 590mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	20% 0.18mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	57.4% 1.32mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.4% 830g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Boiled Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Leeks vs Boiled Cauliflower:

• 1 kilogram of Leeks has 83 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 13.1 times more Vitamin E and 3.4 times more Vitamin K than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.7 times more Vitamin B2, 3.6 times more Vitamin B5 and 3.7 times more Vitamin C than Raw Leeks.
• Both Leeks and Boiled Cauliflower provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Leeks as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Boiled Cauliflower:

• 1 kilogram of Leeks has 3.7 times more Calcium, 6.7 times more Copper, 6.6 times more Iron, 3.1 times more Magnesium, 3.6 times more Manganese and 1.3 times more Potassium than Boiled Cauliflower.
• Both Leeks and Boiled Cauliflower contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Leeks as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 2.7 times more Energy, 3.4 times more Carbohydrate and 1.9 times more Sugars than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.7 times more Omega 3 and 1.3 times more Fiber than Raw Leeks.
• Both Leeks and Boiled Cauliflower offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Leeks as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.