Comparing Nutrients in 300 calories Cassava VS Leeks

Weight per 300 calories

• Cassava: 188g
• Leeks: 492g

Cassava has 2.6 times more energy per 100g than Leeks. It has above average energy density when compared to other foods. Raw Leeks having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Leeks?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Leeks	9%	4%	87%

Macro Nutrients

	Cassava	Leeks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.52% 1.48g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	26.5% 19g	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	8.9% 3.38g	23.3% 8.85g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	13% 7.38g	56g per day for Men 19-50 years

Vitamins

	Cassava	Leeks	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	88% 1.15mg	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	12.7% 50.6μg	78.7% 315μg	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	43% 38.6mg	65.6% 59mg	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	2.38% 0.36mg	30% 4.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Leeks	Recommended Dietary Allowance
Calcium	3% 30mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	65.6% 0.59mg	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	6.33% 0.51mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	32.8% 138mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	103% 2.37mg	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	7.23% 50.6mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	8.94% 4.9μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	6.56% 98mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.37% 0.59mg	11mg per day for Men 19-50 years
Water	3.02% 112g	11% 408g	3700g per day for Men 19-50 years

Cassava VS Leeks Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Leeks?

Lets compare vitamin content per 300 calories of Cassava vs Leeks:

• 300 kcal of Raw Leeks contain 217.7 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B5, 6.9 times more Vitamin B6, 6.2 times more Vitamin B9, 1.5 times more Vitamin C, 12.7 times more Vitamin E and 64.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Leeks provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs Leeks:

• 300 kcal of Raw Leeks contain 9.7 times more Calcium, 3.1 times more Copper, 20.4 times more Iron, 3.5 times more Magnesium, 3.3 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium, 3.7 times more Sodium and 3.6 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium and Selenium
• Both Raw Cassava as well as Raw Leeks lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Leeks contain 15.3 times more Omega 3, 6 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Raw Cassava.
• Both Cassava and Leeks offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Raw Leeks provide inadequate amounts of Omega 6 in 300 calories.