Comparing Nutrients in 1 pound Boiled Leeks VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Leeks	Frozen Carrots	Recommended Dietary Allowance
Energy	4.85% 141kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.6% 1.12g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Frozen Carrots	Recommended Dietary Allowance
Calcium	13.6% 136mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	31.4% 1066mg	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	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Leeks vs Frozen Carrots:

• 1 pound of Boiled Leeks has 2.4 times more Vitamin B9, 1.7 times more Vitamin C and 1.4 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 17.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled and Drained Leeks.
• Both Boiled Leeks and Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin E 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Leeks vs Frozen Carrots:

• 1 pound of Boiled Leeks has 2.5 times more Iron and 1.4 times more Manganese than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.9 times more Phosphorus, 2.7 times more Potassium, 6.8 times more Sodium and 5.5 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Frozen Carrots contain similar levels of Calcium, Copper, Magnesium and Water per one pound.
• 1 pound of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Leeks has 3.9 times more Omega 3 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.3 times more Sugars and 3.3 times more Fiber than Boiled and Drained Leeks.
• Both Boiled Leeks and Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one pound.