Nutrients in 1 kilogram of Boiled Leeks

Boiled and Drained Leeks.

Macros Ratio

Protein Fat Carbs

86%

1 kg ▼

Macro Nutrients

Boiled Leeks

Energy310 kcal

10.7%

Boiled and Drained Leeks have 310 kcal of Energy per 1 kilogram, which is 10.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.06%

Boiled and Drained Leeks have 2 g of Fat per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Boiled and Drained Leeks have 0.27 g of Saturated Fat per 1 kilogram, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.66 g

41.3%

Boiled and Drained Leeks have 0.66 g of Omega 3 per 1 kilogram, which is 41.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.65%

Boiled and Drained Leeks have 0.45 g of Omega 6 per 1 kilogram, which is 2.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Leeks have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76.2 g

58.6%

Boiled and Drained Leeks have 76.2 g of Carbohydrate per 1 kilogram, which is 58.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21 g

29%

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

Boiled and Drained Leeks have 21.1 g of Sugars per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber10 g

26.3%

Boiled and Drained Leeks have 10 g of Fiber per 1 kilogram, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.1 g

14.5%

Boiled and Drained Leeks have 8.1 g of Protein per 1 kilogram, which is 14.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leeks

Vitamin A410 μg

45.6%

RAE, retinol activity equivalents

Boiled and Drained Leeks have 410 μg of Vitamin A per 1 kilogram, which is 45.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.7%

Thiamine

Boiled and Drained Leeks have 0.26 mg of Vitamin B1 per 1 kilogram, which is 21.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.4%

Riboflavin

Boiled and Drained Leeks have 0.2 mg of Vitamin B2 per 1 kilogram, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leeks have 2 mg of Vitamin B3 per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.72 mg

14.4%

Pantothenic acid

Boiled and Drained Leeks have 0.72 mg of Vitamin B5 per 1 kilogram, which is 14.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.13 mg

87%

Pyridoxine

Boiled and Drained Leeks have 1.13 mg of Vitamin B6 per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9240 μg

60%

Folates and Folic Acid

Boiled and Drained Leeks have 240 μg of Vitamin B9 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Leeks have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C42 mg

46.7%

Ascorbic acid

Boiled and Drained Leeks have 42 mg of Vitamin C per 1 kilogram, which is 46.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Leeks have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5 mg

33.3%

Tocopherols and Tocotrienols

Boiled and Drained Leeks have 5 mg of Vitamin E per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K254 μg

212%

Phytomenadione or phylloquinone

Boiled and Drained Leeks have 254 μg of Vitamin K per 1 kilogram, which is 212% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Leeks

Calcium300 mg

30%

Boiled and Drained Leeks have 300 mg of Calcium per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

69%

Boiled and Drained Leeks have 0.62 mg of Copper per 1 kilogram, which is 69% 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

Iron11 mg

138%

Boiled and Drained Leeks have 11 mg of Iron per 1 kilogram, which is 138% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium140 mg

33.3%

Boiled and Drained Leeks have 140 mg of Magnesium per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.47 mg

107%

Boiled and Drained Leeks have 2.47 mg of Manganese per 1 kilogram, which is 107% 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

Phosphorus170 mg

24.3%

Boiled and Drained Leeks have 170 mg of Phosphorus per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium870 mg

25.6%

Boiled and Drained Leeks have 870 mg of Potassium per 1 kilogram, which is 25.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Boiled and Drained Leeks have 5 μg of Selenium per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium100 mg

6.67%

Boiled and Drained Leeks have 100 mg of Sodium per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.45%

Boiled and Drained Leeks have 0.6 mg of Zinc per 1 kilogram, which is 5.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water908 g

24.5%

Boiled and Drained Leeks have 908 g of Water per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Drained Leeks:

1 kilogram of Boiled Leeks has outstanding amounts of Vitamin B6 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled and Drained Leeks:

1 kilogram of Boiled Leeks has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has a good amount of Selenium.
This vegetable has some Sodium and Zinc.

Macronutrients in 1 kilogram of Boiled and Drained Leeks:

1 kilogram of Boiled Leeks is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Boiled and Drained Leeks with:

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

Food Info

Nutrients in 1 kilogram of Boiled Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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