Comparing Nutrients in 7 ounces Dried Leeks VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Leeks	Valencia Oranges	Recommended Dietary Allowance
Energy	22% 637kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	18% 23.6g	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	54.3% 20.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	54% 30g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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

	Dried Leeks	Valencia Oranges	Recommended Dietary Allowance
Calcium	71.4% 714mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	2% 0.046mg	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	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.63% 171g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have 9.2 times more Vitamin B1, 10 times more Vitamin B2, 12.8 times more Vitamin B3, 3.1 times more Vitamin B5, 19.2 times more Vitamin B6, 9.4 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Valencia Oranges.
• Both Freeze-dried Leeks and Raw Valencia Oranges have similar amounts of Vitamin A per 7 oz.
• Both Freeze-dried Leeks as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Leeks vs Valencia Oranges:

• Freeze-dried Leeks have 9 times more Calcium, 17.8 times more Copper, 84.4 times more Iron, 16.1 times more Magnesium, 114.5 times more Manganese, 20.4 times more Phosphorus, 13.4 times more Potassium, more Sodium and 11 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 43.2 times more Water than Freeze-dried Leeks.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Leeks have 6.6 times more Energy, 7 times more Fat, 43.2 times more Omega 3, 10.7 times more Omega 6, 6.3 times more Carbohydrate, 4.2 times more Fiber and 14.6 times more Protein than Raw Valencia Oranges.
• Both Freeze-dried Leeks as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.