Comparing Nutrients in 7 ounces Leeks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Leeks	Broccoli	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	21.6% 28g	10% 13g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Leeks	Broccoli	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	31.8% 127μg	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	26.5% 24mg	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	12% 1.83mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Broccoli	Recommended Dietary Allowance
Calcium	11.7% 117mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	52% 4.17mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	9.92% 69.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Leeks have 2.7 times more Vitamin A and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B5, 7.4 times more Vitamin C and 2.2 times more Vitamin K than Raw Leeks.
• Both Raw Leeks and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 7 oz.
• Both Raw Leeks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Leeks vs Broccoli:

• Raw Leeks have 1.3 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium and 2.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus, 1.8 times more Potassium, 2.5 times more Selenium, 1.7 times more Sodium and 3.4 times more Zinc than Raw Leeks.
• Both Raw Leeks and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Leeks have 1.8 times more Energy, 1.6 times more Omega 3, 2.1 times more Carbohydrate and 2.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber and 1.9 times more Protein than Raw Leeks.
• Both Raw Leeks as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.