Comparing Nutrients in 5 ounces Dried Leeks VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Leeks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15.7% 455kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.8% 14.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	14% 0.18mg	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	130% 519μg	23.7% 95μg	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	186% 167mg	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	51% 510mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	6% 0.054mg	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	135% 10.8mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	18% 0.42mg	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	70% 490mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Leeks vs Frozen Chopped Broccoli:

• Freeze-dried Leeks have 15.1 times more Vitamin B1, 4.2 times more Vitamin B2, 7.4 times more Vitamin B3, 2.7 times more Vitamin B5, 9.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Vitamin A than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Leeks vs Frozen Chopped Broccoli:

• Freeze-dried Leeks have 6.4 times more Calcium, 17.3 times more Copper, 9.4 times more Iron, 8.9 times more Magnesium, 9 times more Manganese, 6.9 times more Phosphorus, 11.3 times more Potassium, 2 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 45.7 times more Water than Freeze-dried Leeks.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Leeks have 12.3 times more Energy, 7.2 times more Fat, 6.6 times more Omega 3, 15.2 times more Omega 6, 15.6 times more Carbohydrate, 3.5 times more Fiber and 5.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Freeze-dried Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.