Comparing Nutrients in 1 kilogram Leeks VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Leeks	Lambsquarters	Recommended Dietary Allowance
Energy	21% 610kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	56% 73g	130g per day for Men 19-50 years
Sugars	53.8% 39g	NA	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	105% 40g	38g per day for Men 19-50 years
Protein	26.8% 15g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Leeks	Lambsquarters	Recommended Dietary Allowance
Vitamin A	92% 830μg	644% 5800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	338% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	211% 2.74mg	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	75% 300μg	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	889% 800mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Lambsquarters	Recommended Dietary Allowance
Calcium	59% 590mg	309% 3090mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	326% 2.93mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	340% 7.82mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	133% 4520mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	22.4% 830g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Lambsquarters per 1 kg

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

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

• 1 kilogram of Leeks has 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Lambsquarters.
• While 1 kg of Raw Lambsquarters contains 7 times more Vitamin A, 2.7 times more Vitamin B1, 14.7 times more Vitamin B2, 3 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Leeks.
• Both Leeks and Lambsquarters provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Lambsquarters have insufficient amounts of Vitamin B5
• Both Raw Leeks as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Lambsquarters:

• 1 kilogram of Leeks has 1.8 times more Iron than Lambsquarters.
• While 1 kg of Raw Lambsquarters contains 5.2 times more Calcium, 2.4 times more Copper, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Sodium and 3.7 times more Zinc than Raw Leeks.
• Both Leeks and Lambsquarters contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Lambsquarters lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 1.4 times more Energy, 2.8 times more Omega 3 and 1.9 times more Carbohydrate than Lambsquarters.
• While 1 kg of Raw Lambsquarters contains 2.2 times more Fiber and 2.8 times more Protein than Raw Leeks.
• 1 kilogram of Lambsquarters provide inadequate amounts of Energy
• Both Raw Leeks as well as Raw Lambsquarters provide inadequate amounts of Omega 6 in one kilogram.