Comparing Nutrients in 7 ounces Leeks VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Leeks	Romaine Lettuce	Recommended Dietary Allowance
Energy	4.17% 121kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Leeks	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Romaine Lettuce	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	10.6% 0.095mg	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	24% 1.92mg	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	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.45% 165g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Romaine Lettuce per 7 oz

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

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

• 7 ounces of Leeks have 1.3 times more Vitamin B3, 3.1 times more Vitamin B6, 3 times more Vitamin C and 7.1 times more Vitamin E than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 5.3 times more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Romaine Lettuce provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Leeks as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Romaine Lettuce:

• 7 ounces of Leeks have 1.8 times more Calcium, 2.5 times more Copper, 2.2 times more Iron, 2 times more Magnesium and 3.1 times more Manganese than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 1.4 times more Potassium and 1.9 times more Zinc than Raw Leeks.
• Both Leeks and Romaine Lettuce contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 3.6 times more Energy, 4.3 times more Carbohydrate, 3.3 times more Sugars and 1.2 times more Protein than Romaine Lettuce.
• Both Leeks and Romaine Lettuce offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Leeks as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Leeks VS Romaine Lettuce

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

Leeks are a good source of vitamins A, K, and C, as well as minerals like iron and manganese. They also contain antioxidants that may help reduce inflammation and support heart health. Romaine lettuce is rich in vitamins A, K, and C, as well as folate and fiber. Both leeks and romaine lettuce are low in calories and can contribute to a balanced diet, but leeks may offer slightly more nutritional benefits due to their higher vitamin and mineral content.

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

Both leeks and romaine lettuce are low in calories and high in fiber, making them great choices for weight loss. However, romaine lettuce is lower in calories and higher in water content compared to leeks, which can help you feel full and satisfied with fewer calories. Therefore, incorporating more romaine lettuce into your diet may help you lose weight more easily.

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

Both leeks and romaine lettuce are nutritious vegetables that can support muscle growth when included in a balanced diet. However, romaine lettuce is higher in protein and certain vitamins and minerals that are important for muscle health, such as vitamin C and potassium. Therefore, incorporating more romaine lettuce into your diet may be more beneficial for muscle growth while training consistently.

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

Leeks generally have a higher environmental impact compared to romaine lettuce due to the longer growing period and higher water and resource requirements. However, both are nutritious vegetables that can be part of a sustainable and balanced vegan diet.