Comparing Nutrients in 1 pound Boiled Leeks VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13.6% 136mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	17% 0.15mg	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	34.6% 2.77mg	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	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Leeks vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.3 times more Vitamin B9, 9.5 times more Vitamin C, 2.6 times more Vitamin E and 3.5 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled Leeks and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B6 per one pound.
• 1 pound of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Leeks as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Leeks vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Leeks has 1.8 times more Copper and 1.8 times more Iron than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.9 times more Phosphorus, 1.6 times more Potassium and 4.7 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Magnesium, Manganese and Water per one pound.
• 1 pound of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Leeks has 1.6 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Fiber and 3.8 times more Protein than Boiled and Drained Leeks.
• 1 pound of Boiled Leeks provide inadequate amounts of Protein
• Both Boiled and Drained Leeks as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.