Comparing Nutrients in 500 calories Dried Leeks VS Boiled Broccoli

Weight per 500 calories

• Dried Leeks: 156g
• Boiled Broccoli: 1429g

Dried Leeks have 9.2 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Leeks or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Leeks	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	89.4% 116g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	42.6% 16g	124% 47g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.42% 22μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	220% 2.86mg	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	143% 570μg	386% 1543μg	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	204% 184mg	1030% 927mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Boiled Broccoli	Recommended Dietary Allowance
Calcium	56% 561mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	148% 12mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	120% 2.77mg	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	77% 539mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	110% 3738mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	16% 8.88μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.5mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Leeks vs Boiled Broccoli:

• Freeze-dried Leeks have 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 50.4 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 7.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 5 times more Vitamin C than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Leeks vs Boiled Broccoli:

• Freeze-dried Leeks have 1.2 times more Iron and 1.5 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 2.6 times more Selenium, 10.7 times more Sodium, 6.3 times more Zinc and 409.3 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains 1.8 times more Fat, 1.6 times more Omega 3, 2.9 times more Fiber and 1.4 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Freeze-dried Leeks as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.