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

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	4.85% 141kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	3.88% 2.8g	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	12% 4.54g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	60.7% 0.79mg	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	27.2% 109μg	16% 63.5μg	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	21% 19mg	186% 168mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1868% 2242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	99% 0.89mg	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	62.4% 5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	104% 2.4mg	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	11% 77mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Leeks with Salt has 1.7 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains 9.5 times more Vitamin A, 3.8 times more Vitamin B1, 13 times more Vitamin B2, 4.5 times more Vitamin B3, 1.5 times more Vitamin B6, 8.8 times more Vitamin C and 19.5 times more Vitamin K than Boiled and Drained Leeks with Salt.
• 1 pound of Boiled Leeks with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Leeks with Salt has 1.6 times more Iron than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains 8.6 times more Calcium, 3.2 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium and 5 times more Zinc than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Lambsquarters with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Leeks with Salt has 2.1 times more Omega 3, 1.5 times more Carbohydrate and 3.4 times more Sugars than Boiled Lambsquarters with Salt.
• While 1 lb of Boiled and Drained Lambsquarters with Salt contains 2.1 times more Fiber and 4 times more Protein than Boiled and Drained Leeks with Salt.
• 1 pound of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in one pound.