Comparing Nutrients in 5 ounces Boiled Leeks VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.3% 11g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	4.13% 3g	4.4% 3.2g	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% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52.4% 15.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	6.73% 27μg	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	6.6% 5.95mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	61.3% 0.55mg	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	19.5% 1.56mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	4.13% 0.095mg	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	3.44% 24mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Grilled Portabella Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Leeks vs Grilled Portabella Mushrooms:

• 5 ounces of Boiled Leeks have more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 2.8 times more Vitamin B1, 20.2 times more Vitamin B2, 31.3 times more Vitamin B3, 17.5 times more Vitamin B5 and more Vitamin D than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin D
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Leeks as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Leeks vs Grilled Portabella Mushrooms:

• 5 ounces of Boiled Leeks have 10 times more Calcium, 2.8 times more Iron and 3.7 times more Manganese than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 6.3 times more Copper, 7.9 times more Phosphorus, 5 times more Potassium, 43.8 times more Selenium and 10.8 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Boiled Leeks lack sufficient amounts of Selenium and Zinc
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Leeks have more Omega 3 and 1.7 times more Carbohydrate than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 2.2 times more Fiber and 4 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Grilled Portabella Mushrooms offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Leeks provide inadequate amounts of Protein
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.