Nutrients in 300 calories of Dried Leeks

Freeze-dried Leeks.

Weight per 300 Calories

Dried Leeks

94g

Freeze-dried Leeks has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

79%

300 kcal ▼

Macro Nutrients

Dried Leeks

Energy300 kcal

10.3%

Freeze-dried Leeks have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.96 g

2.02%

Freeze-dried Leeks have 1.9626168224299 g of Fat per 300 calories, which is 2.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Freeze-dried Leeks have 0.2607476635514 g of Saturated Fat per 300 calories, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.65 g

40.4%

Freeze-dried Leeks have 0.64579439252336 g of Omega 3 per 300 calories, which is 40.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.6%

Freeze-dried Leeks have 0.4392523364486 g of Omega 6 per 300 calories, which is 2.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69.8 g

53.7%

Freeze-dried Leeks have 69.766355140187 g of Carbohydrate per 300 calories, which is 53.7% 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

Fiber9.7 g

25.6%

Freeze-dried Leeks have 9.7196261682243 g of Fiber per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.2 g

25.4%

Freeze-dried Leeks have 14.205607476636 g of Protein per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Leeks

Vitamin A13 μg

1.45%

RAE, retinol activity equivalents

Freeze-dried Leeks have 13.084112149533 μg of Vitamin A per 300 calories, which is 1.45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.75 mg

62.3%

Thiamine

Freeze-dried Leeks have 0.74766355140187 mg of Vitamin B1 per 300 calories, which is 62.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg

28.8%

Riboflavin

Freeze-dried Leeks have 0.37383177570093 mg of Vitamin B2 per 300 calories, which is 28.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.27 mg

20.4%

Niacin, nicotinic acid, niacinamide

Freeze-dried Leeks have 3.2710280373832 mg of Vitamin B3 per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.72 mg

14.3%

Pantothenic acid

Freeze-dried Leeks have 0.71682242990654 mg of Vitamin B5 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.13 mg

87%

Pyridoxine

Freeze-dried Leeks have 1.1299065420561 mg of Vitamin B6 per 300 calories, 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 B9342 μg

85.5%

Folates and Folic Acid

Freeze-dried Leeks have 342.05607476636 μg of Vitamin B9 per 300 calories, which is 85.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C110 mg

123%

Ascorbic acid

Freeze-dried Leeks have 110.28037383178 mg of Vitamin C per 300 calories, which is 123% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Dried Leeks

Calcium336 mg

33.6%

Freeze-dried Leeks have 336.44859813084 mg of Calcium per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.61 mg

68.2%

Freeze-dried Leeks have 0.61401869158879 mg of Copper per 300 calories, which is 68.2% 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

Iron7.1 mg

88.8%

Freeze-dried Leeks have 7.1028037383178 mg of Iron per 300 calories, which is 88.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium150 mg

36%

Freeze-dried Leeks have 150.46728971963 mg of Magnesium per 300 calories, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.46 mg

107%

Freeze-dried Leeks have 2.4616822429907 mg of Manganese per 300 calories, 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

Phosphorus323 mg

46%

Freeze-dried Leeks have 323.36448598131 mg of Phosphorus per 300 calories, which is 46% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2243 mg

66%

Freeze-dried Leeks have 2242.9906542056 mg of Potassium per 300 calories, which is 66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.33 μg

9.7%

Freeze-dried Leeks have 5.3271028037383 μg of Selenium per 300 calories, which is 9.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium32.7 mg

2.2%

Freeze-dried Leeks have 32.710280373832 mg of Sodium per 300 calories, which is 2.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.62 mg

5.6%

Freeze-dried Leeks have 0.61682242990654 mg of Zinc per 300 calories, which is 5.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.87 g

0.051%

Freeze-dried Leeks have 1.8691588785047 g of Water per 300 calories, which is 0.051% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Freeze-dried Leeks:

300 calories of Dried Leeks has outstanding amounts of Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin B5.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Freeze-dried Leeks:

300 calories of Dried 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 Zinc.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Freeze-dried Leeks:

300 calories of Dried Leeks is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Freeze-dried Leeks with:

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

Food Info

Nutrients in 300 calories of Dried Leeks

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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