Comparing Nutrients in 100 calories Boiled Leeks VS Butterhead Lettuce

Weight per 100 calories

• Boiled Leeks: 323g
• Butterhead Lettuce: 769g

Boiled Leeks have 2.4 times more energy per 100g than Butterhead Lettuce. It has low energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Leeks or Butterhead Lettuce?

Macros Ratio

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

Macro Nutrients

	Boiled Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	13% 17g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	9.97% 7.23g	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	5.4% 3.92g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.5% 3.23g	22.3% 8.46g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	48.5% 0.63mg	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	19.4% 77.4μg	140% 562μg	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	15% 13.5mg	31.6% 28.5mg	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	10.8% 1.6mg	9.23% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	656% 787μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	9.68% 97mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	44.4% 3.55mg	119% 9.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	60% 1.38mg	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	7.83% 55mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	54% 1831mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	1.76% 0.19mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.9% 293g	20% 736g	3700g per day for Men 19-50 years

Boiled Leeks VS Butterhead Lettuce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Leeks or Butterhead Lettuce?

Lets compare vitamin content per 100 calories of Boiled Leeks vs Butterhead Lettuce:

• 100 kcal of Raw Butterhead Lettuce contain 9.7 times more Vitamin A, 5.2 times more Vitamin B1, 7.4 times more Vitamin B2, 4.3 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6, 7.3 times more Vitamin B9, 2.1 times more Vitamin C and 9.6 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled Leeks and Butterhead Lettuce provide similar amounts of Vitamin E per 100 calories.
• Both Boiled and Drained Leeks as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Leeks vs Butterhead Lettuce:

• 100 calories of Boiled Leeks have 1.6 times more Copper than Butterhead Lettuce.
• While 100 kcal of Raw Butterhead Lettuce contain 2.8 times more Calcium, 2.7 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 4.6 times more Phosphorus, 6.5 times more Potassium, 2.9 times more Selenium, 7.9 times more Zinc and 2.5 times more Water than Boiled and Drained Leeks.
• Both Boiled Leeks and Butterhead Lettuce contain similar levels of Sodium per 100 calories.
• 100 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Leeks have 1.4 times more Carbohydrate than Butterhead Lettuce.
• While 100 kcal of Raw Butterhead Lettuce contain 3 times more Omega 3, 2.6 times more Fiber and 4 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Butterhead Lettuce offer comparable quantities of Energy and Sugars per 100 calories.
• Both Boiled and Drained Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 100 calories.