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Nutrients in 14 ounces of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs
9%
4%
87%
14 oz ▼

Macro Nutrients

Leeks
Energy242 kcal
8.35%
Raw Leeks have 242.10473 kcal of Energy per 14 ounces, which is 8.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.2 g
1.23%
Raw Leeks have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.5%
Raw Leeks have 0.1587572 g of Saturated Fat per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.39 g
24.6%
Raw Leeks have 0.39292407 g of Omega 3 per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.27 g
1.56%
Raw Leeks have 0.26591831 g of Omega 6 per 14 ounces, which is 1.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate56 g
43.2%
Raw Leeks have 56.1603595 g of Carbohydrate per 14 ounces, which is 43.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars15.5 g
21.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Leeks have 15.478827 g of Sugars per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber7.14 g
19%
Raw Leeks have 7.144074 g of Fiber per 14 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.95 g
10.6%
Raw Leeks have 5.953395 g of Protein per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks
Vitamin A329 μg
36.6%
RAE, retinol activity equivalents
Raw Leeks have 329.42119 μg of Vitamin A per 14 ounces, which is 36.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20%
Thiamine
Raw Leeks have 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg
9.16%
Riboflavin
Raw Leeks have 0.1190679 mg of Vitamin B2 per 14 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg
9.92%
Niacin, nicotinic acid, niacinamide
Raw Leeks have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg
11%
Pantothenic acid
Raw Leeks have 0.5556502 mg of Vitamin B5 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.92 mg
71%
Pyridoxine
Raw Leeks have 0.92476069 mg of Vitamin B6 per 14 ounces, which is 71% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9254 μg
63.5%
Folates and Folic Acid
Raw Leeks have 254.01152 μg of Vitamin B9 per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
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Vitamin C47.6 mg
53%
Ascorbic acid
Raw Leeks have 47.62716 mg of Vitamin C per 14 ounces, which is 53% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
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Vitamin E3.65 mg
24.3%
Tocopherols and Tocotrienols
Raw Leeks have 3.6514156 mg of Vitamin E per 14 ounces, which is 24.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K187 μg
155%
Phytomenadione or phylloquinone
Raw Leeks have 186.53971 μg of Vitamin K per 14 ounces, which is 155% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks
Calcium234 mg
23.4%
Raw Leeks have 234.16687 mg of Calcium per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53%
Raw Leeks have 0.4762716 mg of Copper per 14 ounces, which is 53% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron8.33 mg
104%
Raw Leeks have 8.334753 mg of Iron per 14 ounces, which is 104% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium111 mg
26.5%
Raw Leeks have 111.13004 mg of Magnesium per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.9 mg
83%
Raw Leeks have 1.90905533 mg of Manganese per 14 ounces, which is 83% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus139 mg
20%
Raw Leeks have 138.91255 mg of Phosphorus per 14 ounces, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium714 mg
21%
Raw Leeks have 714.4074 mg of Potassium per 14 ounces, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.97 μg
7.2%
Raw Leeks have 3.96893 μg of Selenium per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium79.4 mg
5.3%
Raw Leeks have 79.3786 mg of Sodium per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.48 mg
4.33%
Raw Leeks have 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water329 g
8.9%
Raw Leeks have 329.42119 g of Water per 14 ounces, which is 8.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Leeks:
Minerals in 14 ounces of Raw Leeks:
Macronutrients in 14 ounces of Raw Leeks:



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