Comparing Nutrients in 7 ounces Leeks VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Leeks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.17% 121kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Leeks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11.7% 117mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Leeks have 1.6 times more Vitamin A and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Vitamin B2, 2 times more Vitamin B5, 4.7 times more Vitamin C, 1.3 times more Vitamin E and 1.7 times more Vitamin K than Raw Leeks.
• Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Leeks vs Frozen Chopped Broccoli:

• Raw Leeks have 3.2 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium and 1.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Phosphorus, 2.8 times more Selenium and 4 times more Zinc than Raw Leeks.
• Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Leeks have 2.3 times more Energy, 3 times more Carbohydrate and 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fiber and 1.9 times more Protein than Raw Leeks.
• Both Raw Leeks and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
• Both Raw Leeks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.