Comparing Nutrients in 100 grams Boiled Leeks with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks with Salt	9%	5%	86%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	3.85% 5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.86% 0.62g	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	2.63% 1g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	43.4% 391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.44% 0.072mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	13.4% 0.17mg	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	6% 24μg	3.5% 14μg	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	4.67% 4.2mg	41% 37mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	412% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	22% 0.2mg	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	13.8% 1.1mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	23% 0.53mg	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	2.43% 17mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	8.47% 288mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks with Salt VS Boiled Lambsquarters with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Leeks with Salt versus 100 g of Boiled Lambsquarters with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Leeks with Salt vs Boiled Lambsquarters with Salt:

• 100 grams of Boiled Leeks with Salt have 1.7 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 100 g of Boiled and Drained Lambsquarters with Salt contain 9.5 times more Vitamin A, 3.8 times more Vitamin B1, 13 times more Vitamin B2, 4.5 times more Vitamin B3, 1.5 times more Vitamin B6, 8.8 times more Vitamin C and 19.5 times more Vitamin K than Boiled and Drained Leeks with Salt.
• 100 grams of Boiled Leeks with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Leeks with Salt vs Boiled Lambsquarters with Salt:

• 100 grams of Boiled Leeks with Salt have 1.6 times more Iron than Boiled Lambsquarters with Salt.
• While 100 g of Boiled and Drained Lambsquarters with Salt contain 8.6 times more Calcium, 3.2 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium and 5 times more Zinc than Boiled and Drained Leeks with Salt.
• Both Boiled Leeks with Salt and Boiled Lambsquarters with Salt contain similar levels of Sodium and Water per 100 grams.
• 100 grams of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Leeks with Salt have 2.1 times more Omega 3, 1.5 times more Carbohydrate and 3.4 times more Sugars than Boiled Lambsquarters with Salt.
• While 100 g of Boiled and Drained Lambsquarters with Salt contain 2.1 times more Fiber and 4 times more Protein than Boiled and Drained Leeks with Salt.
• 100 grams of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Leeks with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.