Comparing Nutrients in 5 ounces Boiled Kale with Salt VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	5.78% 7.5g	8.3% 11g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.82% 0.6g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	23% 207μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	23% 92μg	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	28% 25.2mg	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	15.2% 2.3mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	15% 1.2mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	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	8.5% 59.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	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	24% 357mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Leeks with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Kale with Salt vs Boiled Leeks with Salt:

• 5 ounces of Boiled Kale with Salt have 3.6 times more Vitamin A, 2.4 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B9, 4.2 times more Vitamin C, 3.2 times more Vitamin E and 16.5 times more Vitamin K than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain 1.8 times more Vitamin B6 than Boiled and Drained Kale with Salt.
• 5 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kale with Salt vs Boiled Leeks with Salt:

• 5 ounces of Boiled Kale with Salt have 5 times more Calcium, 1.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium and 4.5 times more Zinc than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain 1.3 times more Iron than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Leeks with Salt contain similar levels of Copper, Sodium and Water per five ounces.
• 5 ounces of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kale with Salt have 5 times more Omega 3, 2.3 times more Fiber and 3.6 times more Protein than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain 1.4 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Kale with Salt.
• 5 ounces of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.