Comparing Nutrients in 1 pound Boiled Kale with Salt VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	18.5% 24g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	24% 13.3g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	47.6% 3.8mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	27.2% 191mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Leeks with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Kale with Salt vs Boiled Leeks with Salt:

• 1 pound of Boiled Kale with Salt has 3.6 times more Vitamin A, 2.4 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B9, 4.2 times more Vitamin C, 3.2 times more Vitamin E and 16.5 times more Vitamin K than Boiled Leeks with Salt.
• While 1 lb of Boiled and Drained Leeks with Salt contains 1.8 times more Vitamin B6 than Boiled and Drained Kale with Salt.
• 1 pound of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kale with Salt vs Boiled Leeks with Salt:

• 1 pound of Boiled Kale with Salt has 5 times more Calcium, 1.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium and 4.5 times more Zinc than Boiled Leeks with Salt.
• While 1 lb of Boiled and Drained Leeks with Salt contains 1.3 times more Iron than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Leeks with Salt contain similar levels of Copper, Sodium and Water per one pound.
• 1 pound of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale with Salt has 5 times more Omega 3, 2.3 times more Fiber and 3.6 times more Protein than Boiled Leeks with Salt.
• While 1 lb of Boiled and Drained Leeks with Salt contains 1.4 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Kale with Salt.
• 1 pound of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Energy and Omega 6 in one pound.