Comparing Nutrients in 300 calories Boiled Leeks VS Green Leaf Lettuce

Weight per 300 calories

• Boiled Leeks: 968g
• Green Leaf Lettuce: 2000g

Boiled Leeks have 2.1 times more energy per 100g than Green Leaf Lettuce. It has low energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Leeks or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Boiled Leeks	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	2.82% 0.48g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	28% 20.4g	21.5% 15.6g	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	12% 8.6g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.5% 9.68g	68.4% 26g	38g per day for Men 19-50 years
Protein	14% 7.84g	48.6% 27.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	44% 397μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	138% 1.8mg	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	190% 760μg	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	204% 184mg	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	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	2105% 2526μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	29% 290mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	64.4% 0.58mg	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	215% 17mg	8mg per day for Men 19-50 years
Magnesium	32.3% 135mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	217% 5mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	24.8% 842mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.45% 97mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.7% 879g	51.3% 1900g	3700g per day for Men 19-50 years

Boiled Leeks VS Green Leaf Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Leeks or Green Leaf Lettuce?

Lets compare vitamin content per 300 calories of Boiled Leeks vs Green Leaf Lettuce:

• 300 kcal of Raw Green Leaf Lettuce contain 18.7 times more Vitamin A, 5.6 times more Vitamin B1, 8.3 times more Vitamin B2, 3.9 times more Vitamin B3, 3.8 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 4.5 times more Vitamin C and 10.3 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled Leeks and Green Leaf Lettuce provide similar amounts of Vitamin E per 300 calories.
• Both Boiled and Drained Leeks as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Leeks vs Green Leaf Lettuce:

• 300 kcal of Raw Green Leaf Lettuce contain 2.5 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 4.6 times more Potassium, 2.5 times more Selenium, 5.8 times more Sodium, 6.2 times more Zinc and 2.2 times more Water than Boiled and Drained Leeks.
• Both Boiled Leeks and Green Leaf Lettuce contain similar levels of Copper per 300 calories.
• 300 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leeks have 1.3 times more Carbohydrate and 1.3 times more Sugars than Green Leaf Lettuce.
• While 300 kcal of Raw Green Leaf Lettuce contain 1.8 times more Omega 3, 2.7 times more Fiber and 3.5 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Green Leaf Lettuce offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Leeks as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in 300 calories.