Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Leeks	9%	4%	87%

Macro Nutrients

	Frozen Broccoli Spears	Leeks	Recommended Dietary Allowance
Energy	4.54% 132kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Leeks	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	42% 376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Leeks	Recommended Dietary Allowance
Calcium	18.6% 186mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Leeks per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 3.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 5.7 times more Vitamin C, 1.5 times more Vitamin E and 2.2 times more Vitamin K than Leeks.
• While 1 lb of Raw Leeks contains 1.5 times more Vitamin A and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Leeks provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Frozen Broccoli Spears as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Leeks:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 2.8 times more Zinc than Leeks.
• While 1 lb of Raw Leeks contains 1.4 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium and 1.9 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Leeks contain similar levels of Water per one pound.
• 1 pound of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Leeks.
• While 1 lb of Raw Leeks contains 2.1 times more Energy, 2.6 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Leeks provide inadequate amounts of Omega 6 in one pound.