Comparing Nutrients in 7 ounces Leeks VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Leeks	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	3.2% 0.54g	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	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	1.7% 1.23g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11% 4.17g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Leeks	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	26.6% 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	6.95% 27.8μg	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	81.6% 73.4mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	817% 981μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	11.7% 117mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	43.4% 0.39mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	45.3% 1.04mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	17% 572mg	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	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Boiled Lambsquarters per 7 oz

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

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

• 7 ounces of Leeks have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled Lambsquarters.
• While 7 oz of Boiled and Drained Lambsquarters contain 4.7 times more Vitamin A, 1.7 times more Vitamin B1, 8.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin C, 2 times more Vitamin E and 10.5 times more Vitamin K than Raw Leeks.
• 7 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Raw Leeks as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Boiled Lambsquarters:

• 7 ounces of Leeks have 3 times more Iron and 1.2 times more Magnesium than Boiled Lambsquarters.
• While 7 oz of Boiled and Drained Lambsquarters contain 4.4 times more Calcium, 1.6 times more Copper, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Raw Leeks.
• Both Leeks and Boiled Lambsquarters contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Boiled and Drained Lambsquarters lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 1.9 times more Energy, 3.1 times more Omega 3, 2.8 times more Carbohydrate and 6.3 times more Sugars than Boiled Lambsquarters.
• While 7 oz of Boiled and Drained Lambsquarters contain 2.1 times more Protein than Raw Leeks.
• Both Leeks and Boiled Lambsquarters offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Lambsquarters provide inadequate amounts of Energy
• Both Raw Leeks as well as Boiled and Drained Lambsquarters provide inadequate amounts of Omega 6 in seven ounces.