Nutrients in 14 ounces of Dried Leeks

Freeze-dried Leeks.

Macros Ratio

Protein Fat Carbs

16%

79%

14 oz ▼

Macro Nutrients

Dried Leeks

Energy1274 kcal

44%

Freeze-dried Leeks have 1274.02653 kcal of Energy per 14 ounces, which is 44% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.33 g

8.6%

Freeze-dried Leeks have 8.334753 g of Fat per 14 ounces, which is 8.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.46%

Freeze-dried Leeks have 1.10733147 g of Saturated Fat per 14 ounces, which is 3.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.74 g

171%

Freeze-dried Leeks have 2.74253063 g of Omega 3 per 14 ounces, which is 171% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.87 g

11%

Freeze-dried Leeks have 1.8653971 g of Omega 6 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Freeze-dried Leeks have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate296 g

228%

Freeze-dried Leeks have 296.2806245 g of Carbohydrate per 14 ounces, which is 228% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber41.3 g

109%

Freeze-dried Leeks have 41.276872 g of Fiber per 14 ounces, which is 109% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein60.3 g

108%

Freeze-dried Leeks have 60.327736 g of Protein per 14 ounces, which is 108% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Dried Leeks

Vitamin A55.6 μg

6.17%

RAE, retinol activity equivalents

Freeze-dried Leeks have 55.56502 μg of Vitamin A per 14 ounces, which is 6.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B13.18 mg

265%

Thiamine

Freeze-dried Leeks have 3.175144 mg of Vitamin B1 per 14 ounces, which is 265% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.6 mg

122%

Riboflavin

Freeze-dried Leeks have 1.587572 mg of Vitamin B2 per 14 ounces, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B314 mg

87%

Niacin, nicotinic acid, niacinamide

Freeze-dried Leeks have 13.891255 mg of Vitamin B3 per 14 ounces, which is 87% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B53.04 mg

61%

Pantothenic acid

Freeze-dried Leeks have 3.04416931 mg of Vitamin B5 per 14 ounces, which is 61% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B64.8 mg

369%

Pyridoxine

Freeze-dried Leeks have 4.79843637 mg of Vitamin B6 per 14 ounces, which is 369% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91453 μg

363%

Folates and Folic Acid

Freeze-dried Leeks have 1452.62838 μg of Vitamin B9 per 14 ounces, which is 363% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Freeze-dried Leeks have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C468 mg

520%

Ascorbic acid

Freeze-dried Leeks have 468.33374 mg of Vitamin C per 14 ounces, which is 520% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Freeze-dried Leeks have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dried Leeks

Calcium1429 mg

143%

Freeze-dried Leeks have 1428.8148 mg of Calcium per 14 ounces, which is 143% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.6 mg

290%

Freeze-dried Leeks have 2.60758701 mg of Copper per 14 ounces, which is 290% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron30 mg

377%

Freeze-dried Leeks have 30.163868 mg of Iron per 14 ounces, which is 377% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium639 mg

152%

Freeze-dried Leeks have 638.99773 mg of Magnesium per 14 ounces, which is 152% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese10.5 mg

455%

Freeze-dried Leeks have 10.45416162 mg of Manganese per 14 ounces, which is 455% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1373 mg

196%

Freeze-dried Leeks have 1373.24978 mg of Phosphorus per 14 ounces, which is 196% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium9525 mg

280%

Freeze-dried Leeks have 9525.432 mg of Potassium per 14 ounces, which is 280% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22.6 μg

41%

Freeze-dried Leeks have 22.622901 μg of Selenium per 14 ounces, which is 41% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium139 mg

9.26%

Freeze-dried Leeks have 138.91255 mg of Sodium per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.6 mg

24%

Freeze-dried Leeks have 2.6194938 mg of Zinc per 14 ounces, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.94 g

0.21%

Freeze-dried Leeks have 7.93786 g of Water per 14 ounces, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Freeze-dried Leeks:

14 ounces of Dried Leeks has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B5.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Freeze-dried Leeks:

14 ounces of Dried Leeks has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium and Zinc.
It also has a good amount of Sodium.

Macronutrients in 14 ounces of Freeze-dried Leeks:

14 ounces of Dried Leeks has outstanding amounts of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Fat and Omega 6.
It also has some Saturated Fat.

Compare Freeze-dried Leeks with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Dried Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Freeze-dried Leeks with: