Comparing Nutrients in 1 pound Frozen Carrots VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	13.2% 9.57g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	358% 3221μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	39.4% 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	11.3% 45.4μg	27.2% 109μg	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	12.6% 11.3mg	21% 19mg	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	17.2% 2.6mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Calcium	16.3% 163mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	31.2% 0.28mg	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	25% 2mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	48.7% 1.12mg	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	21.4% 150mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Leeks per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Boiled Leeks:

• 1 pound of Frozen Carrots has 17.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 2.4 times more Vitamin B9, 1.7 times more Vitamin C and 1.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Leeks provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Boiled Leeks:

• 1 pound of Frozen Carrots has 1.9 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Sodium and 5.5 times more Zinc than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 2.5 times more Iron and 1.4 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Leeks contain similar levels of Calcium, Copper, Magnesium and Water per one pound.
• 1 pound of Boiled Leeks lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 2.3 times more Sugars and 3.3 times more Fiber than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 3.9 times more Omega 3 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Leeks offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in one pound.