Comparing Nutrients in 1 pound Leeks VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Leeks	Cauliflower	Recommended Dietary Allowance
Energy	9.54% 277kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	12% 6.8g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cauliflower	Recommended Dietary Allowance
Vitamin A	42% 376μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cauliflower	Recommended Dietary Allowance
Calcium	26.8% 268mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10% 376g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cauliflower per 1 lb

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

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

• 1 pound of Leeks has more Vitamin A, 1.3 times more Vitamin B6, 11.5 times more Vitamin E and 3 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5 and 4 times more Vitamin C than Raw Leeks.
• Both Leeks and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Leeks as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leeks vs Cauliflower:

• 1 pound of Leeks has 2.7 times more Calcium, 3.1 times more Copper, 5 times more Iron, 1.9 times more Magnesium and 3.1 times more Manganese than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 2.3 times more Zinc than Raw Leeks.
• Both Leeks and Cauliflower contain similar levels of Water per one pound.
• 1 pound of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has 2.4 times more Energy, 6.6 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.3 times more Protein than Raw Leeks.
• Both Leeks and Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Leeks as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.