Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Boiled Broccoli	Boiled Leeks	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	11.6% 15g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	5.78% 4.2g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	17% 153μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.2% 0.22mg	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	53.6% 214μg	12% 47.6μg	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	143% 129mg	9.26% 8.33mg	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	19% 2.88mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Leeks	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	21.3% 0.49mg	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	19% 133mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Leeks:

• Boiled and Drained Broccoli has 1.9 times more Vitamin A, 2.4 times more Vitamin B1, 6.2 times more Vitamin B2, 2.8 times more Vitamin B3, 8.6 times more Vitamin B5, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9, 15.5 times more Vitamin C, 2.9 times more Vitamin E and 5.6 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Leeks:

• Boiled and Drained Broccoli has 1.3 times more Calcium, 1.5 times more Magnesium, 3.9 times more Phosphorus, 3.4 times more Potassium, 3.2 times more Selenium, 4.1 times more Sodium and 7.5 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.6 times more Iron and 1.3 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Leeks have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.8 times more Omega 3, 3.3 times more Fiber and 2.9 times more Protein than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Leeks have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.