Comparing Nutrients in 1 pound Boiled Leeks VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Leeks	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.85% 141kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.1% 0.36g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	39% 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	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 412g	11.4% 422g	3700g per day for Men 19-50 years

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

• Boiled and Drained Leeks have 1.4 times more Vitamin B1, 2.7 times more Vitamin B9, 1.6 times more Vitamin C and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin E than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Leeks as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Leeks have 1.7 times more Iron and 1.8 times more Magnesium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Copper, 1.8 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium, 24.2 times more Sodium and 4.3 times more Zinc than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Drained Canned Carrots with Salt have similar amounts of Calcium and Water per 1 lb.
• Both Boiled and Drained Leeks as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Leeks have 1.2 times more Energy, 6 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Fiber than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Drained Canned Carrots with Salt have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Leeks as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.