Comparing Nutrients in 5 ounces Leeks VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3% 86.5kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.28% 0.048g	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	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	1.84% 1.33g	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	1% 0.72g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	13% 118μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	8.94% 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	26% 103μg	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	5.83% 5.24mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	121% 145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	2.5% 0.023mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	11% 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	7.1% 49.6mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	9.92% 337mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Butterhead Lettuce per 5 oz

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

Lets compare vitamin content per 5 ounces of Leeks vs Butterhead Lettuce:

• 5 ounces of Leeks have 2.8 times more Vitamin B6, 3.2 times more Vitamin C and 5.1 times more Vitamin E than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 2 times more Vitamin A, 2.1 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Butterhead Lettuce provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Raw Leeks as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Leeks vs Butterhead Lettuce:

• 5 ounces of Leeks have 1.7 times more Calcium, 7.5 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2.7 times more Manganese than Butterhead Lettuce.
• While 5 oz of Raw Butterhead Lettuce contain 1.3 times more Potassium than Raw Leeks.
• Both Leeks and Butterhead Lettuce contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Leeks as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Leeks have 4.7 times more Energy, 6.3 times more Carbohydrate, 4.1 times more Sugars and 1.6 times more Fiber than Butterhead Lettuce.
• Both Leeks and Butterhead Lettuce offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in five ounces.