Nutrients in 500 calories of Boiled Leeks

Boiled and Drained Leeks.

Weight per 500 Calories

Boiled Leeks

1613g

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

Macros Ratio

Protein Fat Carbs

86%

500 kcal ▼

Macro Nutrients

Boiled Leeks

Energy500 kcal

17.2%

Boiled and Drained Leeks have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.23 g

3.33%

Boiled and Drained Leeks have 3.2258064516129 g of Fat per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.36%

Boiled and Drained Leeks have 0.43548387096774 g of Saturated Fat per 500 calories, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.06 g

66.5%

Boiled and Drained Leeks have 1.0645161290323 g of Omega 3 per 500 calories, which is 66.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.73 g

4.27%

Boiled and Drained Leeks have 0.7258064516129 g of Omega 6 per 500 calories, which is 4.27% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate123 g

95%

Boiled and Drained Leeks have 122.90322580645 g of Carbohydrate per 500 calories, which is 95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars34 g

47%

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

Boiled and Drained Leeks have 34.032258064516 g of Sugars per 500 calories, which is 47% 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

Fiber16 g

42.4%

Boiled and Drained Leeks have 16.129032258065 g of Fiber per 500 calories, which is 42.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.3%

Boiled and Drained Leeks have 13.064516129032 g of Protein per 500 calories, which is 23.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Leeks

Vitamin A661 μg

73.5%

RAE, retinol activity equivalents

Boiled and Drained Leeks have 661.29032258065 μg of Vitamin A per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35%

Thiamine

Boiled and Drained Leeks have 0.41935483870968 mg of Vitamin B1 per 500 calories, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

25%

Riboflavin

Boiled and Drained Leeks have 0.32258064516129 mg of Vitamin B2 per 500 calories, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.23 mg

20%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Leeks have 3.2258064516129 mg of Vitamin B3 per 500 calories, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.16 mg

23.2%

Pantothenic acid

Boiled and Drained Leeks have 1.1612903225806 mg of Vitamin B5 per 500 calories, which is 23.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.82 mg

140%

Pyridoxine

Boiled and Drained Leeks have 1.8225806451613 mg of Vitamin B6 per 500 calories, which is 140% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9387 μg

97%

Folates and Folic Acid

Boiled and Drained Leeks have 387.09677419355 μg of Vitamin B9 per 500 calories, which is 97% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C67.7 mg

75.3%

Ascorbic acid

Boiled and Drained Leeks have 67.741935483871 mg of Vitamin C per 500 calories, which is 75.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.06 mg

53.8%

Tocopherols and Tocotrienols

Boiled and Drained Leeks have 8.0645161290323 mg of Vitamin E per 500 calories, which is 53.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K410 μg

341%

Phytomenadione or phylloquinone

Boiled and Drained Leeks have 409.67741935484 μg of Vitamin K per 500 calories, which is 341% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Leeks

Calcium484 mg

48.4%

Boiled and Drained Leeks have 483.87096774194 mg of Calcium per 500 calories, which is 48.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Boiled and Drained Leeks have 1 mg of Copper per 500 calories, which is 111% 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

Iron17.7 mg

222%

Boiled and Drained Leeks have 17.741935483871 mg of Iron per 500 calories, which is 222% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium226 mg

53.8%

Boiled and Drained Leeks have 225.8064516129 mg of Magnesium per 500 calories, which is 53.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4 mg

173%

Boiled and Drained Leeks have 3.9838709677419 mg of Manganese per 500 calories, which is 173% 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

Phosphorus274 mg

39%

Boiled and Drained Leeks have 274.1935483871 mg of Phosphorus per 500 calories, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1403 mg

41.3%

Boiled and Drained Leeks have 1403.2258064516 mg of Potassium per 500 calories, which is 41.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.06 μg

14.7%

Boiled and Drained Leeks have 8.0645161290323 μg of Selenium per 500 calories, which is 14.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium161 mg

10.8%

Boiled and Drained Leeks have 161.29032258065 mg of Sodium per 500 calories, which is 10.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.97 mg

8.8%

Boiled and Drained Leeks have 0.96774193548387 mg of Zinc per 500 calories, which is 8.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1465 g

39.6%

Boiled and Drained Leeks have 1464.5161290323 g of Water per 500 calories, which is 39.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Leeks:

500 calories of Boiled Leeks has outstanding amounts of Vitamin B6, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Leeks:

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

Macronutrients in 500 calories of Boiled and Drained Leeks:

500 calories of Boiled Leeks has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Sugars, Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Boiled and Drained Leeks with:

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

Food Info

Nutrients in 500 calories of Boiled Leeks

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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