Comparing Nutrients in 7 ounces Leeks VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Energy	4.17% 121kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.4% 0.067g	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	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	12.5% 0.16mg	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	36.2% 145μg	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	8.16% 7.34mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	3.53% 0.032mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	15.4% 0.36mg	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	14% 472mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.45% 165g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Butterhead Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Leeks vs Butterhead Lettuce:

• 7 ounces of Leeks have 2.8 times more Vitamin B6, 3.2 times more Vitamin C and 5.1 times more Vitamin E than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 2 times more Vitamin A, 2.1 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Butterhead Lettuce provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Raw Leeks as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Butterhead Lettuce:

• 7 ounces of Leeks have 1.7 times more Calcium, 7.5 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2.7 times more Manganese than Butterhead Lettuce.
• While 7 oz of Raw Butterhead Lettuce contain 1.3 times more Potassium than Raw Leeks.
• Both Leeks and Butterhead Lettuce contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Leeks as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 4.7 times more Energy, 6.3 times more Carbohydrate, 4.1 times more Sugars and 1.6 times more Fiber than Butterhead Lettuce.
• Both Leeks and Butterhead Lettuce offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Leeks VS Butterhead Lettuce

What are the health benefits of Leeks compared to Butterhead Lettuce?

Leeks are a good source of vitamins A, C, and K, as well as minerals like iron and manganese. They also contain antioxidants and fiber, which can support digestive health and boost the immune system. Butterhead lettuce is rich in vitamins A and K, as well as folate and iron. It is also low in calories and a good source of hydration. Both leeks and butterhead lettuce are nutritious options, but leeks may offer slightly more health benefits due to their higher vitamin and mineral content.

Can I lose weight easier by eating more Leeks or Butterhead Lettuce?

Both leeks and butterhead lettuce can be beneficial for weight loss due to their low calorie and high fiber content. However, butterhead lettuce is lower in calories and higher in water content compared to leeks, making it a great option for promoting weight loss. Incorporating a variety of vegetables, including both leeks and butterhead lettuce, into your diet can help support your weight loss goals.

Should I eat more Leeks or more Butterhead Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both leeks and butterhead lettuce are nutritious choices, but butterhead lettuce is lower in protein compared to leeks. To support muscle growth, consider incorporating more protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds into your diet.

What is the environmental impact of producing Leeks compared to Butterhead Lettuce?

Leeks generally have a lower environmental impact compared to Butterhead Lettuce due to their lower water and land requirements for cultivation. Leeks are also less resource-intensive to grow and typically have a smaller carbon footprint. Choosing leeks over Butterhead Lettuce can be a more sustainable choice for the environment.