Comparing Nutrients in 1 kilogram Leeks VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	21% 610kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	47.6% 62g	130g per day for Men 19-50 years
Sugars	53.8% 39g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	26.8% 15g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	92% 830μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	59% 590mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	61% 2070mg	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	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.4% 830g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Leeks vs Stewed Canned Tomatoes:

• 1 kilogram of Leeks has 9.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B5, 13.7 times more Vitamin B6, 12.8 times more Vitamin B9, 1.5 times more Vitamin C and 19.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Vitamin B3 than Raw Leeks.
• Both Leeks and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Leeks as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leeks vs Stewed Canned Tomatoes:

• 1 kilogram of Leeks has 1.7 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese and 1.8 times more Phosphorus than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 11.1 times more Sodium than Raw Leeks.
• Both Leeks and Stewed Canned Tomatoes contain similar levels of Copper, Potassium and Water per one kilogram.
• Both Raw Leeks as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Leeks has 2.3 times more Energy, 33 times more Omega 3, 2.3 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Stewed Canned Tomatoes.
• Both Leeks and Stewed Canned Tomatoes offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Leeks as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one kilogram.