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Nutrients in 5 ounces of Dried Leeks

Freeze-dried Leeks.

Macros Ratio

Protein Fat Carbs
16%
5%
79%
5 oz ▼

Macro Nutrients

Dried Leeks
Energy455 kcal
15.7%
Freeze-dried Leeks have 455.009475 kcal of Energy per 5 ounces, which is 15.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.98 g
3.07%
Freeze-dried Leeks have 2.9766975 g of Fat per 5 ounces, which is 3.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.4 g
1.24%
Freeze-dried Leeks have 0.395475525 g of Saturated Fat per 5 ounces, which is 1.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.98 g
61.2%
Freeze-dried Leeks have 0.979475225 g of Omega 3 per 5 ounces, which is 61.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.67 g
3.9%
Freeze-dried Leeks have 0.66621325 g of Omega 6 per 5 ounces, which is 3.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Freeze-dried Leeks have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate106 g
81.4%
Freeze-dried Leeks have 105.81450875 g of Carbohydrate per 5 ounces, which is 81.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber14.7 g
38.8%
Freeze-dried Leeks have 14.74174 g of Fiber per 5 ounces, which is 38.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21.5 g
38.5%
Freeze-dried Leeks have 21.54562 g of Protein per 5 ounces, which is 38.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Leeks
Vitamin A20 μg
2.2%
RAE, retinol activity equivalents
Freeze-dried Leeks have 19.84465 μg of Vitamin A per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.13 mg
94%
Thiamine
Freeze-dried Leeks have 1.13398 mg of Vitamin B1 per 5 ounces, which is 94% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.57 mg
43.6%
Riboflavin
Freeze-dried Leeks have 0.56699 mg of Vitamin B2 per 5 ounces, which is 43.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.96 mg
31%
Niacin, nicotinic acid, niacinamide
Freeze-dried Leeks have 4.9611625 mg of Vitamin B3 per 5 ounces, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg
21.7%
Pantothenic acid
Freeze-dried Leeks have 1.087203325 mg of Vitamin B5 per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg
132%
Pyridoxine
Freeze-dried Leeks have 1.713727275 mg of Vitamin B6 per 5 ounces, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9519 μg
130%
Folates and Folic Acid
Freeze-dried Leeks have 518.79585 μg of Vitamin B9 per 5 ounces, which is 130% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Freeze-dried Leeks have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C167 mg
186%
Ascorbic acid
Freeze-dried Leeks have 167.26205 mg of Vitamin C per 5 ounces, which is 186% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Freeze-dried Leeks have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Dried Leeks
Calcium510 mg
51%
Freeze-dried Leeks have 510.291 mg of Calcium per 5 ounces, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.93 mg
103%
Freeze-dried Leeks have 0.931281075 mg of Copper per 5 ounces, which is 103% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10.8 mg
135%
Freeze-dried Leeks have 10.77281 mg of Iron per 5 ounces, which is 135% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium228 mg
54.3%
Freeze-dried Leeks have 228.213475 mg of Magnesium per 5 ounces, which is 54.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.73 mg
162%
Freeze-dried Leeks have 3.73362915 mg of Manganese per 5 ounces, which is 162% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus490 mg
70%
Freeze-dried Leeks have 490.44635 mg of Phosphorus per 5 ounces, which is 70% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3402 mg
100%
Freeze-dried Leeks have 3401.94 mg of Potassium per 5 ounces, which is 100% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.08 μg
14.7%
Freeze-dried Leeks have 8.0796075 μg of Selenium per 5 ounces, which is 14.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium49.6 mg
3.3%
Freeze-dried Leeks have 49.611625 mg of Sodium per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.94 mg
8.5%
Freeze-dried Leeks have 0.9355335 mg of Zinc per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.83 g
0.077%
Freeze-dried Leeks have 2.83495 g of Water per 5 ounces, which is 0.077% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Freeze-dried Leeks:
Minerals in 5 ounces of Freeze-dried Leeks:
Macronutrients in 5 ounces of Freeze-dried Leeks:



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