Nutrients in 300 calories of Boiled Leeks

Boiled and Drained Leeks.

Weight per 300 Calories

Boiled Leeks

968g

Boiled and Drained Leeks has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

86%

300 kcal ▼

Macro Nutrients

Boiled Leeks

Energy300 kcal

10.3%

Boiled and Drained 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

Fat1.94 g

Boiled and Drained Leeks have 1.9354838709677 g of Fat per 300 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.82%

Boiled and Drained Leeks have 0.26129032258065 g of Saturated Fat per 300 calories, which is 0.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.64 g

40%

Boiled and Drained Leeks have 0.63870967741935 g of Omega 3 per 300 calories, which is 40% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.56%

Boiled and Drained Leeks have 0.43548387096774 g of Omega 6 per 300 calories, which is 2.56% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73.7 g

56.7%

Boiled and Drained Leeks have 73.741935483871 g of Carbohydrate per 300 calories, which is 56.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20.4 g

28%

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

Boiled and Drained Leeks have 20.41935483871 g of Sugars per 300 calories, which is 28% 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

Fiber9.68 g

25.5%

Boiled and Drained Leeks have 9.6774193548387 g of Fiber per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.84 g

14%

Boiled and Drained Leeks have 7.8387096774194 g of Protein per 300 calories, which is 14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leeks

Vitamin A397 μg

44%

RAE, retinol activity equivalents

Boiled and Drained Leeks have 396.77419354839 μg of Vitamin A per 300 calories, which is 44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Boiled and Drained Leeks have 0.25161290322581 mg of Vitamin B1 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

15%

Riboflavin

Boiled and Drained Leeks have 0.19354838709677 mg of Vitamin B2 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.94 mg

12%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leeks have 1.9354838709677 mg of Vitamin B3 per 300 calories, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg

14%

Pantothenic acid

Boiled and Drained Leeks have 0.69677419354839 mg of Vitamin B5 per 300 calories, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

84%

Pyridoxine

Boiled and Drained Leeks have 1.0935483870968 mg of Vitamin B6 per 300 calories, which is 84% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9232 μg

58%

Folates and Folic Acid

Boiled and Drained Leeks have 232.25806451613 μg of Vitamin B9 per 300 calories, which is 58% 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 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 C40.6 mg

45%

Ascorbic acid

Boiled and Drained Leeks have 40.645161290323 mg of Vitamin C per 300 calories, which is 45% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.84 mg

32.3%

Tocopherols and Tocotrienols

Boiled and Drained Leeks have 4.8387096774194 mg of Vitamin E per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K246 μg

205%

Phytomenadione or phylloquinone

Boiled and Drained Leeks have 245.8064516129 μg of Vitamin K per 300 calories, which is 205% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Leeks

Calcium290 mg

29%

Boiled and Drained Leeks have 290.32258064516 mg of Calcium per 300 calories, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.7%

Boiled and Drained Leeks have 0.6 mg of Copper per 300 calories, which is 66.7% 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

Iron10.6 mg

133%

Boiled and Drained Leeks have 10.645161290323 mg of Iron per 300 calories, which is 133% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium135 mg

32.3%

Boiled and Drained Leeks have 135.48387096774 mg of Magnesium per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Boiled and Drained Leeks have 2.3903225806452 mg of Manganese per 300 calories, which is 104% 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

Phosphorus165 mg

23.5%

Boiled and Drained Leeks have 164.51612903226 mg of Phosphorus per 300 calories, which is 23.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium842 mg

24.8%

Boiled and Drained Leeks have 841.93548387097 mg of Potassium per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.84 μg

8.8%

Boiled and Drained Leeks have 4.8387096774194 μg of Selenium per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium97 mg

6.45%

Boiled and Drained Leeks have 96.774193548387 mg of Sodium per 300 calories, which is 6.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.58 mg

5.28%

Boiled and Drained Leeks have 0.58064516129032 mg of Zinc per 300 calories, which is 5.28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water879 g

23.7%

Boiled and Drained Leeks have 878.70967741935 g of Water per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Leeks:

300 calories 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 300 calories of Boiled and Drained Leeks:

300 calories 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 300 calories of Boiled and Drained Leeks:

300 calories 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 300 calories of Boiled Leeks

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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