Comparing Nutrients in 7 ounces Boiled Leeks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Leeks	Broccoli	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Broccoli	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5.08% 173mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Leeks vs Broccoli:

• Boiled and Drained Leeks have 1.3 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin B1, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, 21.2 times more Vitamin C, 1.6 times more Vitamin E and 4 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Leeks vs Broccoli:

• Boiled and Drained Leeks have 1.3 times more Copper and 1.5 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.5 times more Magnesium, 3.9 times more Phosphorus, 3.6 times more Potassium, 5 times more Selenium, 3.3 times more Sodium and 6.8 times more Zinc than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Broccoli have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Leeks have 1.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Fiber and 3.5 times more Protein than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
• Both Boiled and Drained Leeks as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.