Comparing Nutrients in 5 ounces Boiled White Mushrooms with Salt VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled White Mushrooms with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.77% 7.5g	8.3% 11g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	4.13% 3g	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	8.2% 3.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	12.3% 0.16mg	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	6.38% 25.5μg	8.5% 34μg	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	6.3% 5.67mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	9.76% 0.088mg	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	31% 2.47mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	15.2% 0.35mg	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	17.6% 123mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Boiled Leeks with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled White Mushrooms with Salt vs Boiled Leeks with Salt:

• 5 ounces of Boiled White Mushrooms with Salt have 2.8 times more Vitamin B1, 15 times more Vitamin B2, 22.3 times more Vitamin B3 and 30 times more Vitamin B5 than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain more Vitamin A, 1.3 times more Vitamin B9, 50 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Leeks with Salt provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled White Mushrooms with Salt vs Boiled Leeks with Salt:

• 5 ounces of Boiled White Mushrooms with Salt have 8.1 times more Copper, 1.6 times more Iron, 5.1 times more Phosphorus, 4.1 times more Potassium, 26.8 times more Selenium and 14.5 times more Zinc than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain 5 times more Calcium and 2.1 times more Manganese than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Leeks with Salt contain similar levels of Magnesium, Sodium and Water per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Leeks with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Mushrooms with Salt have 2.2 times more Fiber and 2.7 times more Protein than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain 66 times more Omega 3 and 1.4 times more Carbohydrate than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Boiled Leeks with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Omega 3
• 5 ounces of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained White Mushrooms with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.