Comparing Nutrients in 100 grams Boiled Leeks VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.07% 31kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.44% 0.074g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	2.63% 1g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.44% 0.072mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	12.4% 0.11mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	2.57% 0.059mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	6.1% 207mg	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	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Leeks VS Stewed Canned Tomatoes per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Leeks vs Stewed Canned Tomatoes:

• 100 grams of Boiled Leeks have 4.6 times more Vitamin A, 6.6 times more Vitamin B6, 4.8 times more Vitamin B9 and 10.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Leeks.
• 100 grams of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Leeks as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Leeks vs Stewed Canned Tomatoes:

• 100 grams of Boiled Leeks have 4.2 times more Manganese than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Copper, 2.4 times more Potassium and 22.1 times more Sodium than Boiled and Drained Leeks.
• Both Boiled Leeks and Stewed Canned Tomatoes contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per 100 grams.
• Both Boiled and Drained Leeks as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Leeks have 22 times more Omega 3 and 1.2 times more Carbohydrate than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Sugars than Boiled and Drained Leeks.
• Both Boiled Leeks and Stewed Canned Tomatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Leeks as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.