Comparing Nutrients in 7 ounces Boiled Leeks VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Boiled Leeks	Romaine Lettuce	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Romaine Lettuce	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	5.08% 173mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.87% 180g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Romaine Lettuce per 7 oz

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

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

• 7 ounces of Boiled Leeks have 1.5 times more Vitamin B6 and 3.8 times more Vitamin E than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 10.6 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B5, 5.7 times more Vitamin B9 and 4 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled Leeks and Romaine Lettuce provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Leeks have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin E
• Both Boiled and Drained Leeks as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Leeks vs Romaine Lettuce:

• 7 ounces of Boiled Leeks have 1.3 times more Copper and 1.6 times more Manganese than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 1.8 times more Phosphorus, 2.8 times more Potassium and 3.8 times more Zinc than Boiled and Drained Leeks.
• Both Boiled Leeks and Romaine Lettuce contain similar levels of Calcium, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Leeks have 2.3 times more Carbohydrate and 1.8 times more Sugars than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 1.7 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Boiled and Drained Leeks.
• 7 ounces of Boiled Leeks provide inadequate amounts of Protein
• Both Boiled and Drained Leeks as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.