Comparing Nutrients in 1 pound Leeks VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	9.54% 277kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	42% 376μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	26.8% 268mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 376g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Leeks has 2 times more Vitamin B1, 2.8 times more Vitamin B6, 5.8 times more Vitamin B9, 5.2 times more Vitamin C and 3.5 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 10.2 times more Vitamin A than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per one pound.
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Leeks has 1.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.5 times more Magnesium and 2.9 times more Manganese than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3 times more Sodium and 2.9 times more Zinc than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has 1.6 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.8 times more Fiber than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.