Comparing Nutrients in 300 calories Boiled Leeks VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Boiled Leeks: 968g
• Canned Carrots with Liquids and Salt: 1304g

Boiled Leeks have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Leeks or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Leeks	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	54% 70g	130g per day for Men 19-50 years
Sugars	28% 20.4g	44.3% 32g	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	25.5% 9.68g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	14% 7.84g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	44% 397μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	112% 1.46mg	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	58% 232μg	26% 104μg	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	45% 40.6mg	29% 26mg	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	32.3% 4.84mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	29% 290mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	149% 1.34mg	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	133% 10.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	255% 5.87mg	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	23.5% 165mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	24.8% 842mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	6.45% 97mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	23.7% 879g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Leeks vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Leeks have 2.2 times more Vitamin B9, 1.6 times more Vitamin C and 1.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 20.2 times more Vitamin A, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Leeks as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Leeks vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Leeks have 1.6 times more Iron than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Calcium, 2.2 times more Copper, 2.5 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium, 32.3 times more Sodium, 6.5 times more Zinc and 1.4 times more Water than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Leeks have 6.1 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Omega 6, 1.6 times more Sugars and 2.4 times more Fiber than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Leeks as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.