Comparing Nutrients in 7 ounces Oranges VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Oranges	Boiled Leeks	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	18% 23.3g	11.6% 15g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	0% 0μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Leeks	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	2.5% 0.2mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.87% 180g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 12.7 times more Vitamin C than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 3.7 times more Vitamin A, 1.9 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Boiled Leeks:

• Raw Oranges have 1.3 times more Calcium and 2.1 times more Potassium than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.4 times more Copper, 11 times more Iron, 1.4 times more Magnesium and 9.9 times more Manganese than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Leeks have similar amounts of Phosphorus and Water per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Leeks have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.5 times more Energy, 1.5 times more Carbohydrate, 4.4 times more Sugars and 2.4 times more Fiber than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 9.4 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Leeks have similar amounts of Protein per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.