Comparing Nutrients in 1 kilogram Leeks VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Energy	21% 610kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	17% 22.3g	130g per day for Men 19-50 years
Sugars	53.8% 39g	13% 9.4g	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	7.03% 5.1g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	29% 11g	38g per day for Men 19-50 years
Protein	26.8% 15g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	92% 830μg	184% 1660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	63% 0.82mg	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	183% 730μg	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	41% 37mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	853% 1023μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	59% 590mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	17.8% 0.16mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	78% 1.8mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	70% 2380mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.4% 830g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Butterhead Lettuce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Leeks vs Butterhead Lettuce:

• 1 kilogram of Leeks has 2.8 times more Vitamin B6, 3.2 times more Vitamin C and 5.1 times more Vitamin E than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 2 times more Vitamin A, 2.1 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Butterhead Lettuce provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Raw Leeks as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Butterhead Lettuce:

• 1 kilogram of Leeks has 1.7 times more Calcium, 7.5 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2.7 times more Manganese than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 1.3 times more Potassium than Raw Leeks.
• Both Leeks and Butterhead Lettuce contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Leeks as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 4.7 times more Energy, 6.3 times more Carbohydrate, 4.1 times more Sugars and 1.6 times more Fiber than Butterhead Lettuce.
• Both Leeks and Butterhead Lettuce offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in one kilogram.