Comparing Nutrients in 5 ounces Leeks VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3% 86.5kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	15.4% 20g	8.43% 11g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	6.7% 2.55g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	13% 118μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	22.7% 91μg	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	19% 17mg	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	8.7% 1.3mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	37.2% 2.98mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	7.1% 49.6mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Leeks vs Cooked Frozen Carrots:

• 5 ounces of Leeks have 2 times more Vitamin B1, 2.8 times more Vitamin B6, 5.8 times more Vitamin B9, 5.2 times more Vitamin C and 3.5 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 10.2 times more Vitamin A than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per five ounces.
• Both Raw 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 Leeks vs Cooked Frozen Carrots:

• 5 ounces of Leeks have 1.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.5 times more Magnesium and 2.9 times more Manganese than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 3 times more Sodium and 2.9 times more Zinc than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Leeks have 1.6 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Fiber than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in five ounces.