Comparing Nutrients in 100 grams Leeks VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Leeks	Cauliflower	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Leeks	Cauliflower	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Cauliflower	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	6.74% 0.16mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	8.8% 299mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Leeks vs Cauliflower:

• 100 grams of Leeks have more Vitamin A, 1.3 times more Vitamin B6, 11.5 times more Vitamin E and 3 times more Vitamin K than Cauliflower.
• While 100 g of Raw Cauliflower contain 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5 and 4 times more Vitamin C than Raw Leeks.
• Both Leeks and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Leeks as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Leeks vs Cauliflower:

• 100 grams of Leeks have 2.7 times more Calcium, 3.1 times more Copper, 5 times more Iron, 1.9 times more Magnesium and 3.1 times more Manganese than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 2.3 times more Zinc than Raw Leeks.
• Both Leeks and Cauliflower contain similar levels of Water per 100 grams.
• 100 grams of Leeks lack sufficient amounts of Zinc
• Both Raw Leeks as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Leeks have 2.4 times more Energy, 6.6 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.3 times more Protein than Raw Leeks.
• Both Leeks and Cauliflower offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Leeks as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 100 grams.