Comparing Nutrients in 100 grams Leeks VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	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	11% 14g	1.7% 2.23g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	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	4.74% 1.8g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	18.4% 166μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	16% 64μg	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	13.3% 12mg	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	6.13% 0.92mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	85.3% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	5.9% 59mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	26.3% 2.1mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	5% 35mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	7% 238mg	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	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Butterhead Lettuce per 100 g

Compare the macro and micronutrient content in 100 g of 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 Leeks vs Butterhead Lettuce:

• 100 grams of Leeks have 2.8 times more Vitamin B6, 3.2 times more Vitamin C and 5.1 times more Vitamin E than Butterhead Lettuce.
• While 100 g of Raw Butterhead Lettuce contain 2 times more Vitamin A, 2.1 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Leeks.
• Both Leeks and Butterhead Lettuce provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Butterhead Lettuce have insufficient amounts of Vitamin E
• Both Raw 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 Leeks vs Butterhead Lettuce:

• 100 grams of Leeks have 1.7 times more Calcium, 7.5 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2.7 times more Manganese than Butterhead Lettuce.
• While 100 g of Raw Butterhead Lettuce contain 1.3 times more Potassium than Raw Leeks.
• Both Leeks and Butterhead Lettuce contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Butterhead Lettuce lack sufficient amounts of Copper
• Both Raw 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 Leeks have 4.7 times more Energy, 6.3 times more Carbohydrate, 4.1 times more Sugars and 1.6 times more Fiber than Butterhead Lettuce.
• Both Leeks and Butterhead Lettuce offer comparable quantities of Omega 3 and Protein per 100 grams.
• 100 grams of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Leeks as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 100 grams.