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Nutrients in 100 grams of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs
9%
4%
87%
100 g ▼

Macro Nutrients

Leeks
Energy61 kcal
2.1%
Raw Leeks have 61 kcal of Energy per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.3 g
0.31%
Raw Leeks have 0.3 g of Fat per 100 grams, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein1.5 g
2.68%
Raw Leeks have 1.5 g of Protein per 100 grams, which is 2.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate14 g
11%
Raw Leeks have 14.15 g of Carbohydrate per 100 grams, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.9 g
5.38%
Raw Leeks have 3.9 g of Sugars per 100 grams, which is 5.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber1.8 g
4.74%
Raw Leeks have 1.8 g of Fiber per 100 grams, which is 4.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Leeks have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.04 g
0.13%
Raw Leeks have 0.04 g of Saturated Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.099 g
6.2%
Raw Leeks have 0.099 g of Omega 3 per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.067 g
0.39%
Raw Leeks have 0.067 g of Omega 6 per 100 grams, which is 0.39% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water83 g
2.24%
Raw Leeks have 83 g of Water per 100 grams, which is 2.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Leeks
Vitamin A83 μg
9.22%
Raw Leeks have 83 μg of Vitamin A per 100 grams, which is 9.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.06 mg
5%
Raw Leeks have 0.06 mg of Thiamine per 100 grams, which is 5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.03 mg
2.3%
Raw Leeks have 0.03 mg of Vitamin B2 per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.4 mg
2.5%
Raw Leeks have 0.4 mg of Vitamin B3 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.23 mg
18%
Raw Leeks have 0.233 mg of Vitamin B6 per 100 grams, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw Leeks have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C12 mg
13.3%
Raw Leeks have 12 mg of Vitamin C per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Leeks have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.92 mg
6.13%
Raw Leeks have 0.92 mg of Vitamin E per 100 grams, which is 6.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K47 μg
39%
Raw Leeks have 47 μg of Vitamin K per 100 grams, which is 39% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate64 μg
16%
Raw Leeks have 64 μg of Folate per 100 grams, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Leeks
Calcium59 mg
5.9%
Raw Leeks have 59 mg of Calcium per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13.3%
Raw Leeks have 0.12 mg of Copper per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron2.1 mg
26.3%
Raw Leeks have 2.1 mg of Iron per 100 grams, which is 26.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium28 mg
6.67%
Raw Leeks have 28 mg of Magnesium per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.48 mg
21%
Raw Leeks have 0.481 mg of Manganese per 100 grams, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus35 mg
5%
Raw Leeks have 35 mg of Phosphorus per 100 grams, which is 5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium180 mg
5.3%
Raw Leeks have 180 mg of Potassium per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1 μg
1.8%
Raw Leeks have 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.33%
Raw Leeks have 20 mg of Sodium per 100 grams, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.12 mg
1.1%
Raw Leeks have 0.12 mg of Zinc per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Raw Leeks:
100 grams of Leeks is an excellent source of Vitamin K. It has a good amount of Vitamin A, Vitamin B6, Vitamin C and Folate. It also has some Thiamine, Vitamin B3 and Vitamin E. While 100 grams of product has trace amounts of Vitamin B2, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Leeks:
100 grams of Leeks is an excellent source of Iron and Manganese. It has a good amount of Copper. It also has some Calcium, Magnesium, Phosphorus and Potassium. The product has trace amounts of Selenium, Sodium and Zinc.
Macronutrients in 100 grams of Raw Leeks:
100 grams of Leeks has a good amount of Carbohydrate. It has some Protein, Sugars, Fiber and Omega 3. It has no Fat, Saturated Fat and Omega 6.



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