Comparing Nutrients in 7 ounces Leeks VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Potato Skin	17%	1%	82%

Macro Nutrients

	Leeks	Potato Skin	Recommended Dietary Allowance
Energy	4.17% 121kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Leeks	Potato Skin	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Potato Skin	Recommended Dietary Allowance
Calcium	11.7% 117mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	93% 0.84mg	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	80.4% 6.43mg	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	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	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	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Leeks vs Potato Skin:

• 7 ounces of Leeks have more Vitamin A, 2.9 times more Vitamin B1 and 3.8 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Leeks.
• Both Leeks and Potato Skin provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Leeks as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Potato Skin:

• 7 ounces of Leeks have 2 times more Calcium and 1.2 times more Magnesium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.5 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 2.3 times more Potassium and 2.9 times more Zinc than Raw Leeks.
• Both Leeks and Potato Skin 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 Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 9.9 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Fiber and 1.7 times more Protein than Raw Leeks.
• Both Leeks and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Leeks as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Leeks VS Potato Skin

What are the health benefits of Leeks compared to Potato Skin?

Leeks are a great source of vitamins A, C, and K, as well as minerals like iron and manganese. They also contain antioxidants that can help reduce inflammation and support heart health. On the other hand, potato skins are high in fiber, potassium, and vitamin C. Both leeks and potato skins offer unique health benefits, so incorporating a variety of vegetables into your diet is important for overall health.

Can I lose weight easier by eating more Leeks or Potato Skin?

Both leeks and potato skins can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, for weight loss, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes. Incorporating both leeks and potato skins into your meals can provide additional nutrients and fiber to help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Leeks or more Potato Skin to gain more muscles while training consistently?

Both leeks and potato skins can be beneficial for muscle gain due to their nutrient content. Leeks are a good source of vitamin K, which is important for bone health and muscle function. Potato skins are rich in potassium, which helps with muscle contractions and fluid balance. To support muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Incorporating both leeks and potato skins into your meals can help provide a range of nutrients that support muscle health and overall performance.

What is the environmental impact of producing Leeks compared to Potato Skin?

Leeks have a lower environmental impact compared to potato skins in terms of water usage, land usage, and greenhouse gas emissions. Leeks require less water and land to grow, and they have a lower carbon footprint. Choosing leeks over potato skins can be a more sustainable choice for the environment.