Comparing Nutrients in 100 grams Boiled Carrots VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Boiled Carrots	Dried Leeks	Recommended Dietary Allowance
Energy	1.2% 35kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	6.32% 8.22g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	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	1.36% 0.76g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Leeks	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Leeks	Recommended Dietary Allowance
Calcium	3% 30mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	4.3% 30mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Dried Leeks:

• Boiled and Drained Carrots have 60.9 times more Vitamin A than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 12.1 times more Vitamin B1, 9.1 times more Vitamin B2, 5.4 times more Vitamin B3, 3.3 times more Vitamin B5, 7.9 times more Vitamin B6, 26.1 times more Vitamin B9 and 32.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Dried Leeks:

• Boiled and Drained Carrots have 1.7 times more Sodium and 45.1 times more Water than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 12 times more Calcium, 38.6 times more Copper, 22.4 times more Iron, 16.1 times more Magnesium, 17 times more Manganese, 11.5 times more Phosphorus, 10.2 times more Potassium, 8.1 times more Selenium and 3.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Leeks contain 9.2 times more Energy, 11.7 times more Fat, 691 times more Omega 3, 5.4 times more Omega 6, 9.1 times more Carbohydrate, 3.5 times more Fiber and 20 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.