Comparing Nutrients in 7 ounces Boiled Leeks with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	3.86% 2.8g	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	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	116% 1046μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	15% 0.19mg	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	4.47% 18μg	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	9.26% 8.33mg	55.8% 50.2mg	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	6.6% 0.99mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	980% 1176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	21.6% 0.19mg	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	27.3% 2.2mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	NA	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	4.8% 33.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	5.08% 173mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Boiled Mustard Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Leeks with Salt versus 7 oz of Boiled Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Leeks with Salt vs Boiled Mustard Greens with Salt:

• 7 ounces of Boiled Leeks with Salt have 2.7 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 7 oz of Boiled and Drained Mustard Greens with Salt contain 12.9 times more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 6 times more Vitamin C, 3.6 times more Vitamin E and 23.3 times more Vitamin K than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Leeks with Salt vs Boiled Mustard Greens with Salt:

• 7 ounces of Boiled Leeks with Salt have 1.3 times more Iron than Boiled Mustard Greens with Salt.
• While 7 oz of Boiled and Drained Mustard Greens with Salt contain 3.9 times more Calcium, 1.6 times more Copper, 2.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Mustard Greens with Salt contain similar levels of Magnesium, Sodium and Water per seven ounces.
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Leeks with Salt have 3 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Sugars than Boiled Mustard Greens with Salt.
• While 7 oz of Boiled and Drained Mustard Greens with Salt contain 2 times more Fiber and 3.2 times more Protein than Boiled and Drained Leeks with Salt.
• 7 ounces of Boiled Leeks with Salt provide inadequate amounts of Protein
• 7 ounces of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.