Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Leeks	9%	4%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Leeks	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	49.4% 64g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	24.4% 17.7g	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	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Leeks	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	42% 376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	81.3% 1.06mg	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	63.5% 254μg	72.6% 290μg	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	202% 182mg	60.5% 54.4mg	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	40% 6mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Leeks	Recommended Dietary Allowance
Calcium	15% 150mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	60.5% 0.54mg	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	34.6% 2.77mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	95% 2.2mg	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	31.8% 222mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Leeks per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Leeks:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.7 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin C, 1.4 times more Vitamin E and 1.9 times more Vitamin K than Leeks.
• While 1 lb of Raw Leeks contains 1.6 times more Vitamin A and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Leeks provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Leeks:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Phosphorus and 2.3 times more Zinc than Leeks.
• While 1 lb of Raw Leeks contains 1.8 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese and 1.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Leeks contain similar levels of Water per one pound.
• 1 pound of Leeks lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Leeks lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Fiber and 2.1 times more Protein than Leeks.
• While 1 lb of Raw Leeks contains 2.2 times more Energy, 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Raw Leeks provide inadequate amounts of Omega 6 in one pound.