Comparing Nutrients in 1 kilogram Leeks VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Leeks	Cauliflower	Recommended Dietary Allowance
Energy	21% 610kcal	8.62% 250kcal	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	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	53.8% 39g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	26.8% 15g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cauliflower	Recommended Dietary Allowance
Vitamin A	92% 830μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cauliflower	Recommended Dietary Allowance
Calcium	59% 590mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	88% 2990mg	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	20% 300mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.4% 830g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cauliflower per 1 kg

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

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

• 1 kilogram of Leeks has more Vitamin A, 1.3 times more Vitamin B6, 11.5 times more Vitamin E and 3 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5 and 4 times more Vitamin C than Raw Leeks.
• Both Leeks and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Leeks as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Cauliflower:

• 1 kilogram of Leeks has 2.7 times more Calcium, 3.1 times more Copper, 5 times more Iron, 1.9 times more Magnesium and 3.1 times more Manganese than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 2.3 times more Zinc than Raw Leeks.
• Both Leeks and Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 2.4 times more Energy, 6.6 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.3 times more Protein than Raw Leeks.
• Both Leeks and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Leeks as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.