Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Broccoli Raab	Boiled Leeks	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	8.3% 11g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.13% 3g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	12.3% 0.16mg	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	29.4% 118μg	8.5% 34μg	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	32% 28.6mg	6.6% 5.95mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Leeks	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	9.76% 0.088mg	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	38% 3.03mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	15.2% 0.35mg	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	14.8% 103mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Leeks per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Boiled Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Boiled Leeks:

• 5 ounces of Broccoli Raab have 3.2 times more Vitamin A, 6.2 times more Vitamin B1, 6.5 times more Vitamin B2, 6.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 4.8 times more Vitamin C, 3.2 times more Vitamin E and 8.8 times more Vitamin K than Boiled Leeks.
• 5 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Broccoli Raab as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Leeks:

• 5 ounces of Broccoli Raab have 3.6 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Sodium and 12.8 times more Zinc than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 1.5 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Leeks contain similar levels of Water per five ounces.
• 5 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Boiled and Drained Leeks lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2.9 times more Omega 3, 2.7 times more Fiber and 3.9 times more Protein than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 2.7 times more Carbohydrate and 5.6 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Boiled Leeks provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Boiled and Drained Leeks provide inadequate amounts of Energy and Omega 6 in five ounces.