Comparing Nutrients in 100 grams Leeks VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.46% 0.084mg	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	16% 64μg	2.75% 11μg	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	13.3% 12mg	2.56% 2.3mg	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	6.13% 0.92mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	9.1% 0.082mg	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	26.3% 2.1mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	7.26% 0.17mg	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	5% 35mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cooked Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Leeks versus 100 g of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Leeks vs Cooked Frozen Carrots:

• 100 grams of Leeks have 2 times more Vitamin B1, 2.8 times more Vitamin B6, 5.8 times more Vitamin B9, 5.2 times more Vitamin C and 3.5 times more Vitamin K than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 10.2 times more Vitamin A than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 100 grams.
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Leeks vs Cooked Frozen Carrots:

• 100 grams of Leeks have 1.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.5 times more Magnesium and 2.9 times more Manganese than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 3 times more Sodium and 2.9 times more Zinc than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Leeks have 1.6 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 2.6 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.8 times more Fiber than Raw Leeks.
• Both Leeks and Cooked Frozen Carrots offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Leeks as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in 100 grams.