Comparing Nutrients in 1 pound Leeks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Leeks	Broccoli	Recommended Dietary Allowance
Energy	9.54% 277kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Leeks	Broccoli	Recommended Dietary Allowance
Vitamin A	42% 376μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Broccoli	Recommended Dietary Allowance
Calcium	26.8% 268mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10% 376g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Leeks have 2.7 times more Vitamin A and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B5, 7.4 times more Vitamin C and 2.2 times more Vitamin K than Raw Leeks.
• Both Raw Leeks and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Leeks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Leeks vs Broccoli:

• Raw Leeks have 1.3 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium and 2.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus, 1.8 times more Potassium, 2.5 times more Selenium, 1.7 times more Sodium and 3.4 times more Zinc than Raw Leeks.
• Both Raw Leeks and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Leeks have 1.8 times more Energy, 1.6 times more Omega 3, 2.1 times more Carbohydrate and 2.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber and 1.9 times more Protein than Raw Leeks.
• Both Raw Leeks as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.