Nutrients in 500 calories of Leeks

Raw Leeks (Allium ampeloprasum).

Weight per 500 Calories

Leeks

820g

Raw Leeks has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

87%

500 kcal ▼

Macro Nutrients

Leeks

Energy500 kcal

17.2%

Raw 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

Fat2.46 g

2.54%

Raw Leeks have 2.4590163934426 g of Fat per 500 calories, which is 2.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.02%

Raw Leeks have 0.32786885245902 g of Saturated Fat per 500 calories, which is 1.02% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.81 g

50.7%

Raw Leeks have 0.81147540983607 g of Omega 3 per 500 calories, which is 50.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.55 g

3.23%

Raw Leeks have 0.54918032786885 g of Omega 6 per 500 calories, which is 3.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate116 g

89.2%

Raw Leeks have 115.98360655738 g of Carbohydrate per 500 calories, which is 89.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32 g

44%

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

Raw Leeks have 31.967213114754 g of Sugars per 500 calories, which is 44% 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

Fiber14.8 g

39%

Raw Leeks have 14.754098360656 g of Fiber per 500 calories, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.3 g

22%

Raw Leeks have 12.295081967213 g of Protein per 500 calories, which is 22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks

Vitamin A680 μg

75.6%

RAE, retinol activity equivalents

Raw Leeks have 680.32786885246 μg of Vitamin A per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.49 mg

41%

Thiamine

Raw Leeks have 0.49180327868852 mg of Vitamin B1 per 500 calories, which is 41% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Raw Leeks have 0.24590163934426 mg of Vitamin B2 per 500 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.28 mg

20.5%

Niacin, nicotinic acid, niacinamide

Raw Leeks have 3.2786885245902 mg of Vitamin B3 per 500 calories, which is 20.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.15 mg

23%

Pantothenic acid

Raw Leeks have 1.1475409836066 mg of Vitamin B5 per 500 calories, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg

147%

Pyridoxine

Raw Leeks have 1.9098360655738 mg of Vitamin B6 per 500 calories, which is 147% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9525 μg

131%

Folates and Folic Acid

Raw Leeks have 524.59016393443 μg of Vitamin B9 per 500 calories, which is 131% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C98 mg

109%

Ascorbic acid

Raw Leeks have 98.360655737705 mg of Vitamin C per 500 calories, which is 109% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E7.54 mg

50.3%

Tocopherols and Tocotrienols

Raw Leeks have 7.5409836065574 mg of Vitamin E per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K385 μg

321%

Phytomenadione or phylloquinone

Raw Leeks have 385.24590163934 μg of Vitamin K per 500 calories, which is 321% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks

Calcium484 mg

48.4%

Raw Leeks have 483.60655737705 mg of Calcium per 500 calories, which is 48.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

109%

Raw Leeks have 0.98360655737705 mg of Copper per 500 calories, which is 109% 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

Iron17.2 mg

215%

Raw Leeks have 17.213114754098 mg of Iron per 500 calories, which is 215% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium230 mg

54.6%

Raw Leeks have 229.50819672131 mg of Magnesium per 500 calories, which is 54.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.94 mg

171%

Raw Leeks have 3.9426229508197 mg of Manganese per 500 calories, which is 171% 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

Phosphorus287 mg

41%

Raw Leeks have 286.88524590164 mg of Phosphorus per 500 calories, which is 41% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1475 mg

43.4%

Raw Leeks have 1475.4098360656 mg of Potassium per 500 calories, which is 43.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.2 μg

15%

Raw Leeks have 8.1967213114754 μg of Selenium per 500 calories, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium164 mg

11%

Raw Leeks have 163.93442622951 mg of Sodium per 500 calories, which is 11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.94%

Raw Leeks have 0.98360655737705 mg of Zinc per 500 calories, which is 8.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water680 g

18.4%

Raw Leeks have 680.32786885246 g of Water per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Leeks:

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

Minerals in 500 calories of Raw Leeks:

500 calories of 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 Raw Leeks:

500 calories of 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 Raw Leeks with:

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

Food Info

Nutrients in 500 calories of Leeks

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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