Comparing Nutrients in 7 ounces Dried Leeks VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Dried Leeks	Dried Shallots	Recommended Dietary Allowance
Energy	22% 637kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	104% 75.7g	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	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	82% 31g	38g per day for Men 19-50 years
Protein	54% 30g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Dried Shallots	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	256% 3.32mg	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	57.5% 230μg	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	86% 77.4mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Dried Shallots	Recommended Dietary Allowance
Calcium	71.4% 714mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	94% 0.84mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	122% 2.8mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	96% 3274mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Dried Shallots per 7 oz

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

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

• 7 ounces of Dried Leeks have 2.7 times more Vitamin B1, 4 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B9 and 3 times more Vitamin C than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Freeze-dried Leeks.
• Both Freeze-dried Leeks as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Leeks vs Dried Shallots:

• 7 ounces of Dried Leeks have 2 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese and 1.5 times more Potassium than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 1.7 times more Sodium and 2.9 times more Zinc than Freeze-dried Leeks.
• Both Dried Leeks and Dried Shallots contain similar levels of Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Leeks have 4.2 times more Fat, 69.1 times more Omega 3, 2.5 times more Omega 6 and 1.2 times more Protein than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 1.5 times more Fiber than Freeze-dried Leeks.
• Both Dried Leeks and Dried Shallots offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Leeks VS Dried Shallots

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

Dried leeks and dried shallots are both nutritious options, but dried leeks are higher in fiber and vitamin K, while dried shallots are higher in vitamin C and iron. Both can add flavor and nutrients to dishes, so incorporating a variety of dried vegetables can help provide a range of health benefits.

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

Both dried leeks and dried shallots are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of nutrient-dense plant-based foods, along with regular physical activity, is the most effective approach to achieving and maintaining a healthy weight.

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

Both dried leeks and dried shallots are good sources of nutrients that can support muscle growth, such as vitamins, minerals, and antioxidants. However, for muscle gain, it is important to focus on consuming an overall balanced diet that includes a variety of plant-based protein sources, whole grains, legumes, nuts, and seeds. Additionally, incorporating a sufficient amount of protein in your diet is crucial for muscle growth. Consider including protein-rich foods such as tofu, tempeh, lentils, chickpeas, and quinoa in your meals to support your training efforts.

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

Both dried leeks and dried shallots have a lower environmental impact compared to animal products. However, the production of dried leeks generally requires less water and land compared to dried shallots. Additionally, leeks are known to be more resilient and require fewer pesticides and fertilizers during cultivation. Overall, choosing dried leeks over dried shallots can have a slightly lower environmental impact.