Comparing Nutrients in 7 ounces Leeks VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Leeks	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.17% 121kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	22% 28.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Leeks	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	31.8% 127μg	18% 71.4μg	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	26.5% 24mg	2.65% 2.4mg	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	12% 1.83mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	29.8% 0.27mg	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	52% 4.17mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	14.5% 0.33mg	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	9.92% 69.5mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Leeks vs Canned Kidney Beans:

• Raw Leeks have 3.1 times more Vitamin B6, 1.8 times more Vitamin B9, 10 times more Vitamin C, 46 times more Vitamin E and 11.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Raw Leeks.
• Both Raw Leeks and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Leeks as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Leeks vs Canned Kidney Beans:

• Raw Leeks have 1.7 times more Calcium, 1.8 times more Iron and 2.9 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Phosphorus, 1.3 times more Potassium, 14.8 times more Sodium and 3.8 times more Zinc than Raw Leeks.
• Both Raw Leeks and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Leeks have 1.2 times more Omega 3 and 2.1 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Energy, 2.4 times more Fiber and 3.5 times more Protein than Raw Leeks.
• Both Raw Leeks and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Raw Leeks as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.