Comparing Nutrients in 1 kilogram Freeze Dried Parsley VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Freeze Dried Parsley	Dried Leeks	Recommended Dietary Allowance
Energy	93% 2710kcal	111% 3210kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	NA	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	NA	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	326% 424g	574% 747g	130g per day for Men 19-50 years
Sugars	NA	NA	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	861% 327g	274% 104g	38g per day for Men 19-50 years
Protein	559% 313g	271% 152g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Dried Leeks	Recommended Dietary Allowance
Vitamin A	NA	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	867% 10.4mg	667% 8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1738% 22.6mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	650% 104mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	504% 25mg	153% 7.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1058% 13.8mg	930% 12mg	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	485% 1940μg	915% 3660μg	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	1656% 1490mg	1311% 1180mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Dried Leeks	Recommended Dietary Allowance
Calcium	176% 1760mg	360% 3600mg	1000mg per day for Men 19-50 years
Copper	510% 4.6mg	730% 6.57mg	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	6738% 539mg	950% 76mg	8mg per day for Men 19-50 years
Magnesium	886% 3720mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	1145% 26.3mg	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	783% 5480mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	1853% 63000mg	706% 24000mg	3400mg per day for Men 19-50 years
Selenium	587% 323μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Dried Leeks per 1 kg

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

Lets compare vitamin content per 1 kilogram of Freeze Dried Parsley vs Dried Leeks:

• 1 kilogram of Freeze Dried Parsley has 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.3 times more Vitamin C than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 1.9 times more Vitamin B9 than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Dried Leeks provide similar amounts of Vitamin B6 per one kilogram.
• Both Freeze-dried Parsley as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Freeze Dried Parsley vs Dried Leeks:

• 1 kilogram of Freeze Dried Parsley has 7.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium, 5.7 times more Selenium, 11.2 times more Sodium and 9.3 times more Zinc than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 2 times more Calcium, 1.4 times more Copper and 2 times more Manganese than Freeze-dried Parsley.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Freeze Dried Parsley has 2.5 times more Fat, 3.1 times more Fiber and 2.1 times more Protein than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 1.8 times more Carbohydrate than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Dried Leeks offer comparable quantities of Energy per one kilogram.