Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	8.43% 11g	8.3% 11g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	133% 1199μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Leeks	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.4% 0.75mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Leeks per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Boiled Leeks:

• 5 ounces of Cooked Frozen Carrots have 20.6 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 2 times more Vitamin E than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 1.8 times more Vitamin C and 1.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Leeks provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots vs Boiled Leeks:

• 5 ounces of Cooked Frozen Carrots have 1.3 times more Copper, 1.8 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Sodium and 5.8 times more Zinc than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 2.1 times more Iron, 1.3 times more Magnesium and 1.5 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Leeks contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots have 1.9 times more Sugars and 3.3 times more Fiber than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 1.5 times more Omega 3 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Leeks offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.