Comparing Nutrients in 7 ounces Leeks VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Leeks	Boiled Leeks	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.53% 0.089g	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	11.6% 15g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	5.78% 4.2g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Leeks	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	17.2% 0.22mg	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	12% 47.6μg	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	9.26% 8.33mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Boiled Leeks	Recommended Dietary Allowance
Calcium	11.7% 117mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	13.7% 0.12mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	21.3% 0.49mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.87% 180g	3700g per day for Men 19-50 years

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

• Raw Leeks have 2 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 2.9 times more Vitamin C, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Leeks.
• Both Raw Leeks as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Leeks vs Boiled Leeks:

• Raw Leeks have 2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium, 2 times more Sodium and 2 times more Zinc than Boiled and Drained Leeks.
• Both Raw Leeks and Boiled and Drained Leeks have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Leeks have 2 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Boiled and Drained Leeks.
• Both Raw Leeks as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.