Comparing Nutrients in 1 pound Leeks VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Leeks	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.54% 277kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	11% 14g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	42% 376μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	76.8% 1mg	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	72.6% 290μg	80.5% 322μg	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	60.5% 54.4mg	186% 168mg	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	28% 4.17mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	26.8% 268mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	37.8% 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	119% 9.53mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	75% 1.72mg	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	22.7% 159mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10% 376g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Leeks vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 2.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.7 times more Vitamin B2, 5 times more Vitamin B3, 3.2 times more Vitamin B5, 3.1 times more Vitamin C, 2.8 times more Vitamin E and 5.4 times more Vitamin K than Raw Leeks.
• Both Leeks and Cooked Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Raw Leeks as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leeks vs Cooked Broccoli Raab:

• 1 pound of Leeks has 1.6 times more Copper, 1.7 times more Iron and 1.3 times more Manganese than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2 times more Calcium, 2.3 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium, 2.8 times more Sodium and 4.5 times more Zinc than Raw Leeks.
• Both Leeks and Cooked Broccoli Raab contain similar levels of Magnesium and Water per one pound.
• 1 pound of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has 2.4 times more Energy, 4.5 times more Carbohydrate and 6.3 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2 times more Omega 3, 1.6 times more Fiber and 2.6 times more Protein than Raw Leeks.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Leeks as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.