Comparing Nutrients in 5 ounces Dried Leeks VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Dried Leeks	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	15.7% 455kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	NA	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	46.2% 60g	130g per day for Men 19-50 years
Sugars	NA	NA	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	38.8% 14.7g	122% 46.4g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	79.2% 44.4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	150% 1.95mg	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	68.7% 275μg	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	235% 211mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	51% 510mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	72.3% 0.65mg	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	955% 76.4mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	126% 527mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	82.5% 1.9mg	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	111% 777mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	263% 8930mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	83.2% 45.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Leeks vs Freeze Dried Parsley:

• Freeze-dried Leeks have 1.9 times more Vitamin B9 than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.3 times more Vitamin C than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Freeze-dried Parsley have similar amounts of Vitamin B6 per 5 oz.
• Both Freeze-dried Leeks as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Leeks vs Freeze Dried Parsley:

• Freeze-dried Leeks have 2 times more Calcium, 1.4 times more Copper and 2 times more Manganese than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 7.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium, 5.7 times more Selenium, 11.2 times more Sodium and 9.3 times more Zinc than Freeze-dried Leeks.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Leeks have 1.8 times more Carbohydrate than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 2.5 times more Fat, 3.1 times more Fiber and 2.1 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Freeze-dried Parsley have similar amounts of Energy per 5 oz.
• Both Freeze-dried Leeks as well as Freeze-dried Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.