Comparing Nutrients in 7 ounces Eppaw VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Eppaw	Dried Leeks	Recommended Dietary Allowance
Energy	10.3% 298kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	NA	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	NA	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	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	NA	54.3% 20.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	185% 2.4mg	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	12% 47.6μg	182% 726μg	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	28.7% 25.8mg	260% 234mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Dried Leeks	Recommended Dietary Allowance
Calcium	22% 218mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	145% 1.3mg	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	28.5% 2.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	227% 5.23mg	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	46.8% 327mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Eppaw VS Dried Leeks per 7 oz

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

Lets compare vitamin content per 7 ounces of Eppaw vs Dried Leeks:

• 7 ounces of Eppaw have 1.5 times more Vitamin B5 than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 11.7 times more Vitamin B3, 6.9 times more Vitamin B6, 15.3 times more Vitamin B9 and 9.1 times more Vitamin C than Raw Eppaw.
• 7 ounces of Eppaw have insufficient amounts of Vitamin B3
• Both Raw Eppaw as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Eppaw vs Dried Leeks:

• 7 ounces of Eppaw have 1.7 times more Zinc than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 3.3 times more Calcium, 2.8 times more Copper, 6.6 times more Iron, 5 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 7.1 times more Potassium, 6.3 times more Selenium and 2.9 times more Sodium than Raw Eppaw.
• 7 ounces of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Leeks contain 2.1 times more Energy, 2.4 times more Carbohydrate and 3.3 times more Protein than Raw Eppaw.

Frequently Asked Questions about Eppaw VS Dried Leeks

What are the health benefits of Eppaw compared to Dried Leeks?

Both Eppaw and Dried Leeks are nutritious plant-based foods that offer health benefits. Eppaw is a rich source of vitamin C, fiber, and antioxidants, which can support immune function and reduce inflammation. Dried Leeks, on the other hand, are high in vitamins K and A, as well as minerals like iron and manganese, which are important for bone health and energy production. Incorporating a variety of plant foods into your diet, including Eppaw and Dried Leeks, can help provide a range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Eppaw or Dried Leeks?

Both Eppaw and Dried Leeks can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support your weight loss goals.

Should I eat more Eppaw or more Dried Leeks to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Eppaw and Dried Leeks are not typically considered high-protein foods. Instead, you may want to incorporate protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery. Additionally, be sure to include a variety of fruits, vegetables, and whole grains to provide essential nutrients for overall health and performance.

What is the environmental impact of producing Eppaw compared to Dried Leeks?

Eppaw, also known as breadfruit, has a lower environmental impact compared to dried leeks. Eppaw requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Eppaw trees can help sequester carbon dioxide from the atmosphere, further reducing its environmental footprint.