Comparing Nutrients in 5 ounces Dried Leeks VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Leeks	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15.7% 455kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.41% 0.069g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	51% 510mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	10.7% 0.25mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Leeks vs Baked Red Potatoes:

• Freeze-dried Leeks have 14 times more Vitamin A, 11.1 times more Vitamin B1, 8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 13.6 times more Vitamin B9 and 9.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Freeze-dried Leeks as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Leeks vs Baked Red Potatoes:

• Freeze-dried Leeks have 40 times more Calcium, 3.8 times more Copper, 10.9 times more Iron, 5.8 times more Magnesium, 15.2 times more Manganese, 4.8 times more Phosphorus, 4.4 times more Potassium, 2.9 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 38.3 times more Water than Freeze-dried Leeks.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Leeks have 3.7 times more Energy, 14 times more Fat, 46.1 times more Omega 3, 9.6 times more Omega 6, 3.8 times more Carbohydrate, 5.8 times more Fiber and 6.6 times more Protein than Baked Whole Red Potatoes.
• Both Freeze-dried Leeks as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.