Comparing Nutrients in 1 pound Boiled Leeks VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.2% 1.05g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	14% 10.3g	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	0% 0g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	168% 50.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	21.5% 86μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.6% 63.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	196% 1.76mg	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	22.7% 1.8mg	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	13.2% 0.3mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	181% 99μg	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	27% 2.95mg	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 Grilled Portabella Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Leeks vs Grilled Portabella Mushrooms:

• 1 pound of Boiled Leeks has more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms contains 2.8 times more Vitamin B1, 20.2 times more Vitamin B2, 31.3 times more Vitamin B3, 17.5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin D
• 1 pound of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Leeks as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Leeks vs Grilled Portabella Mushrooms:

• 1 pound of Boiled Leeks has 10 times more Calcium, 2.8 times more Iron and 3.7 times more Manganese than Grilled Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms contains 6.3 times more Copper, 7.9 times more Phosphorus, 5 times more Potassium, 43.8 times more Selenium and 10.8 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled Leeks lack sufficient amounts of Selenium and Zinc
• 1 pound of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Leeks has more Omega 3 and 1.7 times more Carbohydrate than Grilled Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms contains 2.2 times more Fiber and 4 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Leeks provide inadequate amounts of Protein
• 1 pound of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in one pound.