Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Leeks	9%	4%	87%

Macro Nutrients

	Cooked Frozen Carrots	Leeks	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	21.6% 28g	130g per day for Men 19-50 years
Sugars	11% 8.1g	10.7% 7.74g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Leeks	Recommended Dietary Allowance
Vitamin A	187% 1679μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35.6% 0.46mg	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	5.46% 22μg	31.8% 127μg	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	5.07% 4.56mg	26.5% 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	13.4% 2mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Leeks	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26.5% 0.24mg	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	13% 1.05mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	41.5% 0.95mg	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	8.8% 61.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Leeks per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Leeks:

• 7 ounces of Cooked Frozen Carrots have 10.2 times more Vitamin A, 1.2 times more Vitamin B2 and 1.2 times more Vitamin B5 than Leeks.
• While 7 oz of Raw Leeks contain 2 times more Vitamin B1, 2.8 times more Vitamin B6, 5.8 times more Vitamin B9, 5.2 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Leeks provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Leeks:

• 7 ounces of Cooked Frozen Carrots have 3 times more Sodium and 2.9 times more Zinc than Leeks.
• While 7 oz of Raw Leeks contain 1.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.5 times more Magnesium and 2.9 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Leeks contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Leeks lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Fiber than Leeks.
• While 7 oz of Raw Leeks contain 1.6 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Leeks offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Leeks provide inadequate amounts of Omega 6 in seven ounces.