Comparing Nutrients in 1 kilogram Leeks VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	21% 610kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	34% 44.4g	130g per day for Men 19-50 years
Sugars	53.8% 39g	31% 22.6g	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	0% 0g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	26.8% 15g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Leeks	Grilled Portabella Mushrooms	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	160% 640μg	47.5% 190μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.3% 9.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	59% 590mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	432% 3.9mg	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	50% 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	29% 0.67mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	22.4% 830g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Grilled Portabella Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Leeks vs Grilled Portabella Mushrooms:

• 1 kilogram of Leeks has more Vitamin A, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 13.4 times more Vitamin B2, 15.6 times more Vitamin B3, 9 times more Vitamin B5 and more Vitamin D than Raw Leeks.
• Both Leeks and Grilled Portabella Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Leeks have insufficient amounts of Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Leeks as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Grilled Portabella Mushrooms:

• 1 kilogram of Leeks has 19.7 times more Calcium, 5.3 times more Iron, 2.2 times more Magnesium and 7.2 times more Manganese than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 3.2 times more Copper, 3.9 times more Phosphorus, 2.4 times more Potassium, 21.9 times more Selenium and 5.4 times more Zinc than Raw Leeks.
• Both Leeks and Grilled Portabella Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 2.1 times more Energy, more Omega 3, 3.2 times more Carbohydrate and 1.7 times more Sugars than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 2.2 times more Protein than Raw Leeks.
• Both Leeks and Grilled Portabella Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Leeks as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 6 in one kilogram.