Comparing Nutrients in 1 pound Romaine Lettuce VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	13.2% 9.57g	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	5% 3.63g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	12% 4.54g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	220% 1978μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.4% 0.51mg	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	154% 617μg	27.2% 109μg	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	20% 18mg	21% 19mg	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	3.93% 0.59mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 465μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	31.2% 0.28mg	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	55% 4.4mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	48.7% 1.12mg	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	19.4% 136mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Boiled Leeks per 1 lb

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

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

• 1 pound of Romaine Lettuce has 10.6 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B5, 5.7 times more Vitamin B9 and 4 times more Vitamin K than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 1.5 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Leeks provide similar amounts of Vitamin C per one pound.
• 1 pound of Romaine Lettuce have insufficient amounts of Vitamin E
• 1 pound of Boiled Leeks have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Romaine Lettuce vs Boiled Leeks:

• 1 pound of Romaine Lettuce has 1.8 times more Phosphorus, 2.8 times more Potassium and 3.8 times more Zinc than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 1.3 times more Copper and 1.6 times more Manganese than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Leeks contain similar levels of Calcium, Iron, Magnesium and Water per one pound.
• 1 pound of Boiled Leeks lack sufficient amounts of Zinc
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Romaine Lettuce has 1.7 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 2.3 times more Carbohydrate and 1.8 times more Sugars than Raw Cos Or Romaine Lettuce.
• 1 pound of Boiled Leeks provide inadequate amounts of Protein
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks provide inadequate amounts of Energy and Omega 6 in one pound.