Comparing Nutrients in 1 pound Leeks VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Leeks	Tomato Paste	Recommended Dietary Allowance
Energy	9.54% 277kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Leeks	Tomato Paste	Recommended Dietary Allowance
Vitamin A	42% 376μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Tomato Paste	Recommended Dietary Allowance
Calcium	26.8% 268mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	43.7% 24μg	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	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 376g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Leeks vs Tomato Paste:

• 1 pound of Leeks has 5.3 times more Vitamin B9 and 4.1 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 5.1 times more Vitamin B2, 7.7 times more Vitamin B3, 1.8 times more Vitamin C and 4.7 times more Vitamin E than Raw Leeks.
• Both Leeks and Tomato Paste provide similar amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Leeks as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Leeks vs Tomato Paste:

• 1 pound of Leeks has 1.6 times more Calcium and 1.6 times more Manganese than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus, 5.6 times more Potassium, 5.3 times more Selenium, 3 times more Sodium and 5.3 times more Zinc than Raw Leeks.
• 1 pound of Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Leeks has 14.1 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Energy, 1.3 times more Carbohydrate, 3.1 times more Sugars, 2.3 times more Fiber and 2.9 times more Protein than Raw Leeks.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Leeks as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.