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Nutrients in 7 ounces of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs
9%
4%
87%
7 oz ▼

Macro Nutrients

Leeks
Energy121 kcal
4.17%
Raw Leeks have 121.052365 kcal of Energy per 7 ounces, which is 4.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.6 g
0.61%
Raw Leeks have 0.5953395 g of Fat per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.079 g
0.25%
Raw Leeks have 0.0793786 g of Saturated Fat per 7 ounces, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.2 g
12.3%
Raw Leeks have 0.196462035 g of Omega 3 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.78%
Raw Leeks have 0.132959155 g of Omega 6 per 7 ounces, which is 0.78% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Leeks have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28 g
21.6%
Raw Leeks have 28.08017975 g of Carbohydrate per 7 ounces, which is 21.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.74 g
10.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Leeks have 7.7394135 g of Sugars per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber3.57 g
9.4%
Raw Leeks have 3.572037 g of Fiber per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.98 g
5.3%
Raw Leeks have 2.9766975 g of Protein per 7 ounces, which is 5.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks
Vitamin A165 μg
18.3%
RAE, retinol activity equivalents
Raw Leeks have 164.710595 μg of Vitamin A per 7 ounces, which is 18.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg
9.92%
Thiamine
Raw Leeks have 0.1190679 mg of Vitamin B1 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg
4.58%
Riboflavin
Raw Leeks have 0.05953395 mg of Vitamin B2 per 7 ounces, which is 4.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg
4.96%
Niacin, nicotinic acid, niacinamide
Raw Leeks have 0.793786 mg of Vitamin B3 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.28 mg
5.56%
Pantothenic acid
Raw Leeks have 0.2778251 mg of Vitamin B5 per 7 ounces, which is 5.56% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg
35.6%
Pyridoxine
Raw Leeks have 0.462380345 mg of Vitamin B6 per 7 ounces, which is 35.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9127 μg
31.8%
Folates and Folic Acid
Raw Leeks have 127.00576 μg of Vitamin B9 per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Leeks have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C24 mg
26.5%
Ascorbic acid
Raw Leeks have 23.81358 mg of Vitamin C per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Leeks have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.83 mg
12%
Tocopherols and Tocotrienols
Raw Leeks have 1.8257078 mg of Vitamin E per 7 ounces, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K93 μg
77.7%
Phytomenadione or phylloquinone
Raw Leeks have 93.269855 μg of Vitamin K per 7 ounces, which is 77.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks
Calcium117 mg
11.7%
Raw Leeks have 117.083435 mg of Calcium per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.24 mg
26.5%
Raw Leeks have 0.2381358 mg of Copper per 7 ounces, which is 26.5% 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
Iron4.17 mg
52%
Raw Leeks have 4.1673765 mg of Iron per 7 ounces, which is 52% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium55.6 mg
13.2%
Raw Leeks have 55.56502 mg of Magnesium per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.95 mg
41.5%
Raw Leeks have 0.954527665 mg of Manganese per 7 ounces, which is 41.5% 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
Phosphorus69.5 mg
9.92%
Raw Leeks have 69.456275 mg of Phosphorus per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium357 mg
10.5%
Raw Leeks have 357.2037 mg of Potassium per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.6%
Raw Leeks have 1.984465 μg of Selenium per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium39.7 mg
2.65%
Raw Leeks have 39.6893 mg of Sodium per 7 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.24 mg
2.16%
Raw Leeks have 0.2381358 mg of Zinc per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water165 g
4.45%
Raw Leeks have 164.710595 g of Water per 7 ounces, which is 4.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Leeks:
Minerals in 7 ounces of Raw Leeks:
Macronutrients in 7 ounces of Raw Leeks:



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