Comparing Nutrients in 7 ounces Leeks VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Leeks	Frozen Carrots	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Leeks	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Frozen Carrots	Recommended Dietary Allowance
Calcium	11.7% 117mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.83% 179g	3700g per day for Men 19-50 years

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

• Raw Leeks have 1.4 times more Vitamin B1, 2.5 times more Vitamin B6, 6.4 times more Vitamin B9, 4.8 times more Vitamin C, 1.6 times more Vitamin E and 2.7 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 8.6 times more Vitamin A and 1.3 times more Vitamin B5 than Raw Leeks.
• Both Raw Leeks and Frozen Carrots, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Leeks as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Leeks vs Frozen Carrots:

• Raw Leeks have 1.6 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese and 1.4 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.3 times more Potassium, 3.4 times more Sodium and 2.8 times more Zinc than Raw Leeks.
• Both Raw Leeks and Frozen Carrots, Unprepared have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Leeks have 1.7 times more Energy, 5.8 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3.7 times more Omega 6 and 1.8 times more Fiber than Raw Leeks.
• Both Raw Leeks and Frozen Carrots, Unprepared have similar amounts of Sugars per 7 oz.
• Both Raw Leeks as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.