Comparing Nutrients in 300 calories Romaine Lettuce VS Boiled Leeks

Weight per 300 calories

• Romaine Lettuce: 1765g
• Boiled Leeks: 968g

Boiled and Drained Leeks have 1.8 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is low in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	125% 2g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	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	44.7% 58g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	29% 21g	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	19.5% 14g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	98% 37g	25.5% 9.68g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	855% 7694μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.52mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	600% 2400μg	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	78.4% 70.6mg	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	15.3% 2.3mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1507% 1809μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Boiled Leeks	Recommended Dietary Allowance
Calcium	58.2% 582mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	214% 17mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	75.6% 529mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	128% 4359mg	24.8% 842mg	3400mg per day for Men 19-50 years
Selenium	13% 7.06μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	45% 1670g	23.7% 879g	3700g per day for Men 19-50 years

Romaine Lettuce VS Boiled Leeks Nutrients Per 300 Kcal

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

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

• 300 calories of Romaine Lettuce have 19.4 times more Vitamin A, 5 times more Vitamin B1, 6.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 10.3 times more Vitamin B9, 1.7 times more Vitamin C and 7.4 times more Vitamin K than Boiled Leeks.
• While 300 kcal of Boiled and Drained Leeks contain 2.1 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Leeks provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Romaine Lettuce vs Boiled Leeks:

• 300 calories of Romaine Lettuce have 2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3.2 times more Phosphorus, 5.2 times more Potassium, 1.5 times more Selenium, 1.5 times more Sodium, 7 times more Zinc and 1.9 times more Water than Boiled Leeks.
• Both Romaine Lettuce and Boiled Leeks contain similar levels of Manganese per 300 calories.
• 300 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Romaine Lettuce have 3.1 times more Omega 3, 3.8 times more Fiber and 2.8 times more Protein than Boiled Leeks.
• While 300 kcal of Boiled and Drained Leeks contain 1.3 times more Carbohydrate than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Leeks offer comparable quantities of Energy and Sugars per 300 calories.
• Both Raw Cos Or Romaine Lettuce as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 300 calories.