Comparing Nutrients in 100 grams Leeks VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Leeks	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	8.47% 11g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.06g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Leeks	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2.4% 0.031mg	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	6% 24μg	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	33.4% 30mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5.9% 59mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	0.91% 0.021mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Canned Orange Juice per 100 g

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

Lets compare vitamin content per 100 grams of Leeks vs Canned Orange Juice:

• 100 grams of Leeks have 9.2 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 7.5 times more Vitamin B6, 2.7 times more Vitamin B9, 4.6 times more Vitamin E and 470 times more Vitamin K than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Leeks.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Leeks as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Leeks vs Canned Orange Juice:

• 100 grams of Leeks have 5.9 times more Calcium, 5.5 times more Copper, 21 times more Iron, 2.8 times more Magnesium, 22.9 times more Manganese and 2.1 times more Phosphorus than Canned Orange Juice.
• Both Leeks and Canned Orange Juice contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Leeks as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Leeks have 1.3 times more Energy, 14.1 times more Omega 3, 1.3 times more Carbohydrate, 6 times more Fiber and 2.2 times more Protein than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 2.2 times more Sugars than Raw Leeks.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Leeks as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 100 grams.