Comparing Nutrients in 1 pound Boiled Leeks with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.64% 0.11g	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	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	8.82% 6.4g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	266% 2390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	34% 0.44mg	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	10.2% 41μg	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	128% 115mg	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	54% 8.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2240% 2688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	49.4% 0.44mg	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	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	NA	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 412g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Boiled Mustard Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Leeks with Salt versus 1 lb of Boiled Mustard Greens 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 Mustard Greens with Salt:

• 1 pound of Boiled Leeks with Salt has 2.7 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 1 lb of Boiled and Drained Mustard Greens with Salt contains 12.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 6 times more Vitamin C, 3.6 times more Vitamin E and 23.3 times more Vitamin K than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Leeks with Salt has 1.3 times more Iron than Boiled Mustard Greens with Salt.
• While 1 lb of Boiled and Drained Mustard Greens with Salt contains 3.9 times more Calcium, 1.6 times more Copper, 2.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per one pound.
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Leeks with Salt has 3 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Sugars than Boiled Mustard Greens with Salt.
• While 1 lb of Boiled and Drained Mustard Greens with Salt contains 2 times more Fiber and 3.2 times more Protein than Boiled and Drained Leeks with Salt.
• 1 pound of Boiled Leeks with Salt provide inadequate amounts of Protein
• 1 pound of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in one pound.