Comparing Nutrients in 7 ounces Dried Leeks VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Dried Leeks	Fresh Orange juice	Recommended Dietary Allowance
Energy	22% 637kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	54% 30g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	6.1% 0.079mg	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	182% 726μg	15% 59.5μg	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	260% 234mg	110% 99mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Fresh Orange juice	Recommended Dietary Allowance
Calcium	71.4% 714mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	9.7% 0.087mg	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	189% 15mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	1.2% 0.028mg	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	98% 687mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Fresh Orange juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Leeks vs Fresh Orange juice:

• 7 ounces of Dried Leeks have 8.9 times more Vitamin B1, 13.3 times more Vitamin B2, 8.8 times more Vitamin B3, 4 times more Vitamin B5, 30.2 times more Vitamin B6, 12.2 times more Vitamin B9 and 2.4 times more Vitamin C than Fresh Orange juice.
• Both Freeze-dried Leeks as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Leeks vs Fresh Orange juice:

• 7 ounces of Dried Leeks have 32.7 times more Calcium, 14.9 times more Copper, 38 times more Iron, 14.6 times more Magnesium, 188.1 times more Manganese, 20.4 times more Phosphorus, 12 times more Potassium, 57 times more Selenium, 35 times more Sodium and 13.2 times more Zinc than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 44.2 times more Water than Freeze-dried Leeks.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Leeks have 7.1 times more Energy, 10.5 times more Fat, 62.8 times more Omega 3, 16.2 times more Omega 6, 7.2 times more Carbohydrate, 52 times more Fiber and 21.7 times more Protein than Fresh Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein