Comparing Nutrients in 300 calories Boiled Kale with Salt VS Boiled Leeks with Salt

Weight per 300 calories

• Boiled Kale with Salt: 682g
• Boiled Leeks with Salt: 968g

Boiled Kale with Salt has 1.4 times more energy per 100g than Boiled Leeks with Salt. It has low energy density when compared to other foods. Boiled and Drained Leeks with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Kale with Salt or Boiled Leeks with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	11.4% 8.25g	28% 20.4g	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	3.95% 2.86g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	41.3% 15.7g	25.5% 9.68g	38g per day for Men 19-50 years
Protein	35.8% 20g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	111% 995μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	84% 1.1mg	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	111% 443μg	58% 232μg	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	135% 121mg	45% 40.6mg	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	73% 11mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2378% 2853μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	102% 1023mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	66.7% 0.6mg	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	71.6% 5.73mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 170mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	104% 2.4mg	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	41% 286mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	24.8% 842mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	115% 1718mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	16.6% 612g	23.7% 879g	3700g per day for Men 19-50 years

Boiled Kale With Salt VS Boiled Leeks With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kale with Salt or Boiled Leeks with Salt?

Lets compare vitamin content per 300 calories of Boiled Kale with Salt vs Boiled Leeks with Salt:

• 300 calories of Boiled Kale with Salt have 2.5 times more Vitamin A, 1.7 times more Vitamin B1, 4.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B9, 3 times more Vitamin C, 2.3 times more Vitamin E and 11.6 times more Vitamin K than Boiled Leeks with Salt.
• While 300 kcal of Boiled and Drained Leeks with Salt contain 2.5 times more Vitamin B6 than Boiled and Drained Kale with Salt.
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Kale with Salt vs Boiled Leeks with Salt:

• 300 calories of Boiled Kale with Salt have 3.5 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium and 3.2 times more Zinc than Boiled Leeks with Salt.
• While 300 kcal of Boiled and Drained Leeks with Salt contain 1.3 times more Copper, 1.9 times more Iron, 1.4 times more Sodium and 1.4 times more Water than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Leeks with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Boiled Leeks with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kale with Salt have 4.3 times more Fat, 3.5 times more Omega 3, 4 times more Omega 6, 1.6 times more Fiber and 2.6 times more Protein than Boiled Leeks with Salt.
• While 300 kcal of Boiled and Drained Leeks with Salt contain 2 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Leeks with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Leeks with Salt provide inadequate amounts of Omega 6