Comparing Nutrients in 5 ounces Lambsquarters VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Lambsquarters	32%	14%	54%
Leeks	9%	4%	87%

Macro Nutrients

	Lambsquarters	Leeks	Recommended Dietary Allowance
Energy	2.1% 61kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	7.63% 5.53g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Lambsquarters	Leeks	Recommended Dietary Allowance
Vitamin A	91% 822μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	25.4% 0.33mg	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	10.6% 42.5μg	22.7% 91μg	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	126% 113mg	19% 17mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55.5% 66.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lambsquarters	Leeks	Recommended Dietary Allowance
Calcium	43.8% 438mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	19% 0.17mg	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	21.3% 1.7mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	29.6% 0.68mg	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	14.6% 102mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Lambsquarters VS Leeks per 5 oz

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

Lets compare vitamin content per 5 ounces of Lambsquarters vs Leeks:

• 5 ounces of Lambsquarters have 7 times more Vitamin A, 2.7 times more Vitamin B1, 14.7 times more Vitamin B2, 3 times more Vitamin B3 and 6.7 times more Vitamin C than Leeks.
• While 5 oz of Raw Leeks contain 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Lambsquarters.
• Both Lambsquarters and Leeks provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• Both Raw Lambsquarters as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lambsquarters vs Leeks:

• 5 ounces of Lambsquarters have 5.2 times more Calcium, 2.4 times more Copper, 1.2 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Sodium and 3.7 times more Zinc than Leeks.
• While 5 oz of Raw Leeks contain 1.8 times more Iron than Raw Lambsquarters.
• Both Lambsquarters and Leeks contain similar levels of Water per five ounces.
• 5 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Lambsquarters as well as Raw Leeks lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lambsquarters have 2.2 times more Fiber and 2.8 times more Protein than Leeks.
• While 5 oz of Raw Leeks contain 1.4 times more Energy, 2.8 times more Omega 3 and 1.9 times more Carbohydrate than Raw Lambsquarters.
• 5 ounces of Lambsquarters provide inadequate amounts of Energy
• Both Raw Lambsquarters as well as Raw Leeks provide inadequate amounts of Omega 6 in five ounces.