Comparing Nutrients in 5 ounces Dried Leeks VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dried Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	15.7% 455kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	2.4% 0.41g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	51% 510mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.46% 128g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Dried Leeks vs Cooked Frozen Carrots:

• 5 ounces of Dried Leeks have 26.7 times more Vitamin B1, 10.8 times more Vitamin B2, 8.4 times more Vitamin B3, 4.4 times more Vitamin B5, 14.4 times more Vitamin B6, 33.3 times more Vitamin B9 and 51.3 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 60.4 times more Vitamin A than Freeze-dried Leeks.
• 5 ounces of Dried Leeks have insufficient amounts of Vitamin A
• Both Freeze-dried Leeks as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Leeks vs Cooked Frozen Carrots:

• 5 ounces of Dried Leeks have 10.3 times more Calcium, 8 times more Copper, 14.3 times more Iron, 14.6 times more Magnesium, 15.8 times more Manganese, 11.2 times more Phosphorus, 12.5 times more Potassium, 9.5 times more Selenium and 1.9 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.7 times more Sodium and 45.2 times more Water than Freeze-dried Leeks.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Leeks have 8.7 times more Energy, 3.1 times more Fat, 15.7 times more Omega 3, 1.6 times more Omega 6, 9.7 times more Carbohydrate, 3.2 times more Fiber and 26.2 times more Protein than Cooked Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein