Comparing Nutrients in 300 calories Leeks VS Butterhead Lettuce

Weight per 300 calories

• Leeks: 492g
• Butterhead Lettuce: 2308g

Leeks have 4.7 times more energy per 100g than Butterhead Lettuce. It has low energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.52% 1.48g	5.23% 5.08g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	30.4% 0.49g	120% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	26.5% 19g	30% 21.7g	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	16.2% 11.8g	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	% 9.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.3% 8.85g	67% 25.4g	38g per day for Men 19-50 years
Protein	13% 7.38g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	426% 3831μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.15mg	146% 1.9mg	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	78.7% 315μg	421% 1685μg	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	65.6% 59mg	95% 85.4mg	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	30% 4.52mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	1967% 2361μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	29% 290mg	80.8% 808mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	41% 0.37mg	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	129% 10.3mg	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	32.8% 138mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	180% 4.13mg	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	24.6% 172mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	162% 5492mg	3400mg per day for Men 19-50 years
Selenium	8.94% 4.9μg	25% 14μg	55μg per day for Men 19-50 years
Sodium	6.56% 98mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	5.37% 0.59mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	11% 408g	59.6% 2207g	3700g per day for Men 19-50 years

Leeks VS Butterhead Lettuce Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Leeks vs Butterhead Lettuce:

• 300 kcal of Raw Butterhead Lettuce contain 9.4 times more Vitamin A, 4.5 times more Vitamin B1, 9.7 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.4 times more Vitamin B9, 1.4 times more Vitamin C and 10.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Butterhead Lettuce provide similar amounts of Vitamin E per 300 calories.
• Both Raw Leeks as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Leeks vs Butterhead Lettuce:

• 300 calories of Leeks have 1.6 times more Copper than Butterhead Lettuce.
• While 300 kcal of Raw Butterhead Lettuce contain 2.8 times more Calcium, 2.8 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 4.4 times more Phosphorus, 6.2 times more Potassium, 2.8 times more Selenium, 7.8 times more Zinc and 5.4 times more Water than Raw Leeks.
• Both Leeks and Butterhead Lettuce contain similar levels of Sodium per 300 calories.
• 300 calories of Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Leeks have 1.4 times more Carbohydrate than Butterhead Lettuce.
• While 300 kcal of Raw Butterhead Lettuce contain 3.9 times more Omega 3, 2.9 times more Fiber and 4.2 times more Protein than Raw Leeks.
• Both Leeks and Butterhead Lettuce offer comparable quantities of Energy and Sugars per 300 calories.
• Both Raw Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 300 calories.