Comparing Nutrients in 1 kilogram Leeks VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Leeks	Florida Oranges	Recommended Dietary Allowance
Energy	21% 610kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	88.8% 115g	130g per day for Men 19-50 years
Sugars	53.8% 39g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	26.8% 15g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Leeks	Florida Oranges	Recommended Dietary Allowance
Vitamin A	92% 830μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Florida Oranges	Recommended Dietary Allowance
Calcium	59% 590mg	43% 430mg	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	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.4% 830g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Florida Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Leeks vs Florida Oranges:

• 1 kilogram of Leeks has 7.5 times more Vitamin A, 4.6 times more Vitamin B6, 3.8 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 3.8 times more Vitamin C than Raw Leeks.
• Both Leeks and Florida Oranges provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Leeks as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Florida Oranges:

• 1 kilogram of Leeks has 1.4 times more Calcium, 3.1 times more Copper, 23.3 times more Iron, 2.8 times more Magnesium, 20 times more Manganese and 2.9 times more Phosphorus than Florida Oranges.
• Both Leeks and Florida Oranges contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Leeks as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 1.3 times more Energy, 9 times more Omega 3, 1.2 times more Carbohydrate and 2.1 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.3 times more Sugars and 1.3 times more Fiber than Raw Leeks.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Leeks as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.