Comparing Nutrients in 5 ounces Leeks VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Leeks	Lambsquarters	Recommended Dietary Allowance
Energy	3% 86.5kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.6% 0.44g	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	7.96% 10.3g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	6.7% 2.55g	15% 5.67g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Leeks	Lambsquarters	Recommended Dietary Allowance
Vitamin A	13% 118μg	91% 822μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	30% 0.39mg	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	10.6% 42.5μg	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	126% 113mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Lambsquarters	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	43.8% 438mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	46% 0.42mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	48% 1.1mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Lambsquarters per 5 oz

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

Lets compare vitamin content per 5 ounces of Leeks vs Lambsquarters:

• 5 ounces of Leeks have 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 7 times more Vitamin A, 2.7 times more Vitamin B1, 14.7 times more Vitamin B2, 3 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Leeks.
• Both Leeks and Lambsquarters provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• Both Raw Leeks as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Leeks vs Lambsquarters:

• 5 ounces of Leeks have 1.8 times more Iron than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 5.2 times more Calcium, 2.4 times more Copper, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Sodium and 3.7 times more Zinc than Raw Leeks.
• Both Leeks and Lambsquarters contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Lambsquarters lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Leeks have 1.4 times more Energy, 2.8 times more Omega 3 and 1.9 times more Carbohydrate than Lambsquarters.
• While 5 oz of Raw Lambsquarters contain 2.2 times more Fiber and 2.8 times more Protein than Raw Leeks.
• 5 ounces of Lambsquarters provide inadequate amounts of Energy
• Both Raw Leeks as well as Raw Lambsquarters provide inadequate amounts of Omega 6 in five ounces.