Comparing Nutrients in 7 ounces Dried Leeks VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dried Leeks	Navel Oranges	Recommended Dietary Allowance
Energy	22% 637kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	54% 30g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Navel Oranges	Recommended Dietary Allowance
Calcium	71.4% 714mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0% 0μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.6% 171g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have 11.8 times more Vitamin B1, 7.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.9 times more Vitamin B5, 15.3 times more Vitamin B6, 10.8 times more Vitamin B9 and 2 times more Vitamin C than Raw Navel Oranges.
• Both Freeze-dried Leeks and Raw Navel Oranges have similar amounts of Vitamin A per 7 oz.
• Both Freeze-dried Leeks as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Freeze-dried Leeks have 8.4 times more Calcium, 16.8 times more Copper, 58.5 times more Iron, 14.6 times more Magnesium, 90.8 times more Manganese, 15 times more Phosphorus, 14.5 times more Potassium, more Selenium, 35 times more Sodium and 8.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 43 times more Water than Freeze-dried Leeks.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Leeks have 6.6 times more Energy, 14 times more Fat, 76.8 times more Omega 3, 20.4 times more Omega 6, 6 times more Carbohydrate, 4.7 times more Fiber and 16.7 times more Protein than Raw Navel Oranges.
• Both Freeze-dried Leeks as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.