Comparing Nutrients in 1 pound Leeks VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Leeks	Boiled Cauliflower	Recommended Dietary Allowance
Energy	9.54% 277kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	1.33% 0.23g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	13% 9.43g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Leeks	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	42% 376μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	60.4% 0.78mg	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	50% 200μg	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	223% 201mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	26.8% 268mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	9.07% 0.082mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	26% 0.6mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	19% 644mg	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	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 376g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Boiled Cauliflower per 1 lb

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

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

• 1 pound of Leeks has 83 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 13.1 times more Vitamin E and 3.4 times more Vitamin K than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.7 times more Vitamin B2, 3.6 times more Vitamin B5 and 3.7 times more Vitamin C than Raw Leeks.
• Both Leeks and Boiled Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Leeks as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leeks vs Boiled Cauliflower:

• 1 pound of Leeks has 3.7 times more Calcium, 6.7 times more Copper, 6.6 times more Iron, 3.1 times more Magnesium, 3.6 times more Manganese and 1.3 times more Potassium than Boiled Cauliflower.
• Both Leeks and Boiled Cauliflower contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Leeks as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has 2.7 times more Energy, 3.4 times more Carbohydrate and 1.9 times more Sugars than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.7 times more Omega 3 and 1.3 times more Fiber than Raw Leeks.
• Both Leeks and Boiled Cauliflower offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Leeks as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one pound.