Comparing Nutrients in 100 grams Leeks VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Leeks	Oranges	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.047% 0.015g	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	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	5.38% 3.9g	13% 9.35g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Leeks	Oranges	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	4.6% 0.06mg	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	7.5% 30μg	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	59% 53.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Oranges	Recommended Dietary Allowance
Calcium	5.9% 59mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	5% 0.045mg	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	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	1.1% 0.025mg	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% 14mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Raw Leeks have 7.5 times more Vitamin A, 1.4 times more Vitamin B3, 3.9 times more Vitamin B6, 2.1 times more Vitamin B9, 5.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Raw Leeks.
• Both Raw Leeks as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Leeks vs Oranges:

• Raw Leeks have 1.5 times more Calcium, 2.7 times more Copper, 21 times more Iron, 2.8 times more Magnesium, 19.2 times more Manganese, 2.5 times more Phosphorus, 2 times more Selenium, more Sodium and 1.7 times more Zinc than Raw Oranges.
• Both Raw Leeks and Raw Oranges have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Leeks have 1.3 times more Energy, 14.1 times more Omega 3, 1.2 times more Carbohydrate and 1.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars and 1.3 times more Fiber than Raw Leeks.
• Both Raw Leeks as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.