Comparing Nutrients in 7 ounces Leeks VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Leeks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.17% 121kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Leeks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	4.45% 165g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Leeks versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Leeks vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Leeks have 7.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Leeks vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Leeks have 3.9 times more Calcium, 4.2 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.5 times more Potassium and 14.9 times more Sodium than Raw Leeks.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 5.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Energy, 1.8 times more Carbohydrate, 1.4 times more Fiber and 1.5 times more Protein than Raw Leeks.