Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Frozen Broccoli Spears	Dried Leeks	Recommended Dietary Allowance
Energy	1% 29kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	7.9% 3g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Leeks	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	93% 1.2mg	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	23.5% 94μg	92% 366μg	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	76% 68.3mg	131% 118mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Leeks	Recommended Dietary Allowance
Calcium	4.1% 41mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	73% 0.66mg	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	9% 0.72mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	115% 2.63mg	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	8.43% 59mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Leeks per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Dried Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Dried Leeks:

• 100 grams of Frozen Broccoli Spears have 4.1 times more Vitamin A than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 11.1 times more Vitamin B1, 3.5 times more Vitamin B2, 7.6 times more Vitamin B3, 3.2 times more Vitamin B5, 6.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.7 times more Vitamin C than Frozen Broccoli Spears.
• 100 grams of Dried Leeks have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Dried Leeks:

• 100 grams of Frozen Broccoli Spears have 45.3 times more Water than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 8.8 times more Calcium, 18.3 times more Copper, 10.6 times more Iron, 10.1 times more Magnesium, 10.3 times more Manganese, 5.9 times more Phosphorus, 9.6 times more Potassium, 3 times more Selenium, 2.1 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 g of Freeze-dried Leeks contain 11.1 times more Energy, 6.2 times more Fat, 5.5 times more Omega 3, 12.7 times more Omega 6, 14 times more Carbohydrate, 3.5 times more Fiber and 5 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6