Comparing Nutrients in 500 calories Boiled Leeks VS Broccoli

Weight per 500 calories

• Boiled Leeks: 1613g
• Broccoli: 1471g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Leeks	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	66.5% 1.06g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	75% 98g	130g per day for Men 19-50 years
Sugars	47% 34g	34.5% 25g	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	13.8% 10g	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	% 1.47g	g per day for Men 19-50 years
Fiber	42.4% 16g	101% 38.2g	38g per day for Men 19-50 years
Protein	23.3% 13g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Broccoli	Recommended Dietary Allowance
Vitamin A	73.5% 661μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	198% 2.57mg	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	97% 387μg	232% 926μg	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	75.3% 67.7mg	1458% 1312mg	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	53.8% 8.06mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 410μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Broccoli	Recommended Dietary Allowance
Calcium	48.4% 484mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	80% 0.72mg	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	222% 17.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	53.8% 226mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	134% 3.1mg	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	39% 274mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	41.3% 1403mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	10.8% 161mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	39.6% 1465g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Leeks have 1.5 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Vitamin B1, 5.3 times more Vitamin B2, 2.9 times more Vitamin B3, 7.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9, 19.4 times more Vitamin C, 1.4 times more Vitamin E and 3.6 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Leeks vs Broccoli:

• Boiled and Drained Leeks have 1.4 times more Copper, 1.7 times more Iron and 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 1.4 times more Magnesium, 3.5 times more Phosphorus, 3.3 times more Potassium, 4.6 times more Selenium, 3 times more Sodium and 6.2 times more Zinc than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Leeks have 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Fat, 3.8 times more Saturated Fat, 2.4 times more Fiber and 3.2 times more Protein than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Boiled and Drained Leeks as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.