Comparing Nutrients in 5 ounces Leeks VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Leeks	Frozen Carrots	Recommended Dietary Allowance
Energy	3% 86.5kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	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	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Leeks	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	13% 118μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.2% 0.062mg	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	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	10.5% 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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.45% 128g	3700g per day for Men 19-50 years

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

• Raw Leeks have 1.4 times more Vitamin B1, 2.5 times more Vitamin B6, 6.4 times more Vitamin B9, 4.8 times more Vitamin C, 1.6 times more Vitamin E and 2.7 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 8.6 times more Vitamin A and 1.3 times more Vitamin B5 than Raw Leeks.
• Both Raw Leeks and Frozen Carrots, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Leeks as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Leeks vs Frozen Carrots:

• Raw Leeks have 1.6 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese and 1.4 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.3 times more Potassium, 3.4 times more Sodium and 2.8 times more Zinc than Raw Leeks.
• Both Raw Leeks and Frozen Carrots, Unprepared have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Leeks have 1.7 times more Energy, 5.8 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3.7 times more Omega 6 and 1.8 times more Fiber than Raw Leeks.
• Both Raw Leeks and Frozen Carrots, Unprepared have similar amounts of Sugars per 5 oz.
• Both Raw Leeks as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.