Comparing Nutrients in 100 grams Baked Potato Flesh VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Leeks	9%	4%	87%

Macro Nutrients

	Baked Potato Flesh	Leeks	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	11% 14g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.38% 3.9g	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	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	3.95% 1.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.22% 83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	18% 0.23mg	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	2.25% 9μg	16% 64μg	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	14.2% 13mg	13.3% 12mg	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	0.27% 0.04mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Leeks	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	13.3% 0.12mg	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	4.38% 0.35mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	21% 0.48mg	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	7.14% 50mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Leeks per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Leeks:

• 100 grams of Baked Potato Flesh have 1.8 times more Vitamin B1, 3.5 times more Vitamin B3, 4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Leeks.
• While 100 g of Raw Leeks contain more Vitamin A, 1.4 times more Vitamin B2, 7.1 times more Vitamin B9, 23 times more Vitamin E and 156.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Leeks provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Leeks:

• 100 grams of Baked Potato Flesh have 1.8 times more Copper, 1.4 times more Phosphorus, 2.2 times more Potassium and 2.4 times more Zinc than Leeks.
• While 100 g of Raw Leeks contain 11.8 times more Calcium, 6 times more Iron and 3 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Leeks contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• 100 grams of Leeks lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Leeks lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.5 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Leeks.
• While 100 g of Raw Leeks contain 9.9 times more Omega 3 and 2.3 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Leeks offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw Leeks provide inadequate amounts of Omega 6 in 100 grams.