Comparing Nutrients in 1 kilogram Leeks VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Leeks	Romaine Lettuce	Recommended Dietary Allowance
Energy	21% 610kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	25.3% 33g	130g per day for Men 19-50 years
Sugars	53.8% 39g	16.4% 12g	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	11% 8g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	26.8% 15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Leeks	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	92% 830μg	484% 4360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	57% 0.74mg	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	340% 1360μg	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	44.4% 40mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	854% 1025μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Romaine Lettuce	Recommended Dietary Allowance
Calcium	59% 590mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	53.3% 0.48mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.4% 830g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Romaine Lettuce per 1 kg

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

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

• 1 kilogram of Leeks has 1.3 times more Vitamin B3, 3.1 times more Vitamin B6, 3 times more Vitamin C and 7.1 times more Vitamin E than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 5.3 times more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Romaine Lettuce provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Leeks as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Romaine Lettuce:

• 1 kilogram of Leeks has 1.8 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 2 times more Magnesium and 3.1 times more Manganese than Romaine Lettuce.
• While 1 kg of Raw Cos Or Romaine Lettuce contains 1.4 times more Potassium and 1.9 times more Zinc than Raw Leeks.
• Both Leeks and Romaine Lettuce contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 3.6 times more Energy, 4.3 times more Carbohydrate, 3.3 times more Sugars and 1.2 times more Protein than Romaine Lettuce.
• Both Leeks and Romaine Lettuce offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Leeks as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in one kilogram.