Comparing Nutrients in 100 grams Boiled Leeks VS 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	1.07% 31kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.2% 0.034g	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	1.7% 2.23g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.3% 0.94g	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	0.7% 0.51g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	18.4% 166μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.44% 0.072mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	6.3% 0.082mg	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	18.3% 73μg	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	4.1% 3.7mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	85.3% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	3% 30mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	1.78% 0.016mg	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	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	7.8% 0.18mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Butterhead Lettuce per 100 g

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

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

• 100 grams of Boiled Leeks have 1.4 times more Vitamin B6 and 2.8 times more Vitamin E than Butterhead Lettuce.
• While 100 g of Raw Butterhead Lettuce contain 4 times more Vitamin A, 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B9 and 4 times more Vitamin K than Boiled and Drained Leeks.
• Both Boiled Leeks and Butterhead Lettuce provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 100 grams of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Boiled and Drained Leeks as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Leeks have 3.9 times more Copper and 1.4 times more Manganese than Butterhead Lettuce.
• While 100 g of Raw Butterhead Lettuce contain 1.9 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Leeks.
• Both Boiled Leeks and Butterhead Lettuce contain similar levels of Calcium, Iron, Magnesium and Water per 100 grams.
• 100 grams of Butterhead Lettuce lack sufficient amounts of Copper
• Both Boiled and Drained Leeks as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Leeks have 3.4 times more Carbohydrate and 2.2 times more Sugars than Butterhead Lettuce.
• While 100 g of Raw Butterhead Lettuce contain 1.3 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Leeks.
• Both Boiled Leeks and Butterhead Lettuce offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Leeks provide inadequate amounts of Protein
• 100 grams of Butterhead Lettuce provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Energy and Omega 6 in 100 grams.