Comparing Nutrients in 7 ounces Butterhead Lettuce VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Butterhead Lettuce	Boiled Leeks	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	3.4% 4.43g	11.6% 15g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	36.2% 145μg	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	8.16% 7.34mg	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	2.4% 0.36mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Boiled Leeks	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	30.8% 2.46mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	9.36% 65.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.13% 190g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Boiled Leeks per 7 oz

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

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

• 7 ounces of Butterhead Lettuce have 4 times more Vitamin A, 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B9 and 4 times more Vitamin K than Boiled Leeks.
• While 7 oz of Boiled and Drained Leeks contain 1.4 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Boiled Leeks provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Butterhead Lettuce have insufficient amounts of Vitamin E
• 7 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Butterhead Lettuce as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Butterhead Lettuce vs Boiled Leeks:

• 7 ounces of Butterhead Lettuce have 1.9 times more Phosphorus and 2.7 times more Potassium than Boiled Leeks.
• While 7 oz of Boiled and Drained Leeks contain 3.9 times more Copper and 1.4 times more Manganese than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Boiled Leeks contain similar levels of Calcium, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw Butterhead Lettuce as well as Boiled and Drained Leeks lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Butterhead Lettuce have 1.3 times more Omega 3 and 1.7 times more Protein than Boiled Leeks.
• While 7 oz of Boiled and Drained Leeks contain 3.4 times more Carbohydrate and 2.2 times more Sugars than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Boiled Leeks offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• 7 ounces of Boiled Leeks provide inadequate amounts of Protein
• Both Raw Butterhead Lettuce as well as Boiled and Drained Leeks provide inadequate amounts of Energy and Omega 6 in seven ounces.