Nutritional Data for LEEKS; (BULB AND LOWER LEAF-PORTION), RAW

Nutritional Data for 100 grams of LEEKS; (BULB AND LOWER LEAF-PORTION), RAW

Mean value per 100.00 grams edible part; 56.0% refuse 
Portions:  1/4 CUP CHOPPED = 26.00 gm, 1 LEEK = 124.00 gm
4.4% Cals from fat, 10.1% Cals from protein, 85.5% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   61.000     2.1%     2.8%
Protein                 Gms :    1.500     2.4%     3.0%
Total lipid (fat)       Gms :    0.300     0.3%     0.4%
Carbohydrate, by diff.  Gms :   14.150     3.0%     4.2%
Total saturated fat     Gms :    0.040     0.1%     0.2%
Ttl monounsaturated fat Gms :    0.004
Ttl polyunsaturated fat Gms :    0.166
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   20.000     4.0%     4.0%
Total dietary fiber     Gms :    1.800     7.2%     7.2%
Vitamin A               Re  :   10.000     1.0%     1.2%
Vitamin A               IU  :   95.000
Ascorbic acid           Mg  :   12.000    20.0%    20.0%
Thiamin                 Mg  :    0.060     4.0%     5.5%
Riboflavin              Mg  :    0.030     1.8%     2.3%
Niacin                  Mg  :    0.400     2.1%     2.7%
Vitamin B6              Mg  :    0.233    11.7%    14.6%
Folacin                 Mcg :   64.100    32.0%    35.6%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  180.000     9.0%     9.0%
Calcium                 Mg  :   59.000     7.4%     7.4%
Phosphorus              Mg  :   35.000     4.4%     4.4%
Magnesium               Mg  :   28.000     8.0%    10.0%
Iron                    Mg  :    2.100    21.0%    14.0%
Zinc                    Mg  :    0.120     0.8%     1.0%
Pantothenic acid        Mg  :    0.140     2.8%     2.8%
Copper                  Mg  :    0.120     6.0%     6.0%
Manganese               Mg  :    0.481    13.7%    13.7%
Ash                     Gms :    1.050
Water                   Gms :   83.000
Food energy             KJ  :  255.000
Palmitic acid (16:0)    Gms :    0.038
Stearic acid  (18:0)    Gms :    0.002
Oleic acid      (18:1)  Gms :    0.004
Linoleic acid (18:2/n6) Gms :    0.067     1.0%     1.4%
Linolenic acid(18:3/n3) Gms :    0.099     6.2%     8.2%
Histidine               Gms :    0.025     2.6%     3.3%
Isoleucine              Gms :    0.052     6.6%     8.3%
Leucine                 Gms :    0.096     8.6%    10.9%
Lysine                  Gms :    0.078     8.2%    10.3%
Methionine              Gms :    0.018
Cystine                 Gms :    0.025
Methionine+Cystine      Gms :    0.043     4.2%     5.2%
Phenylalanine           Gms :    0.055
Tyrosine                Gms :    0.041
Phenylalanine+Tyrosine  Gms :    0.096     8.6%    10.9%
Threonine               Gms :    0.063    11.5%     7.2%
Tryptophan              Gms :    0.012     4.3%     5.5%
Valine                  Gms :    0.056     7.1%     8.9%
Arginine                Gms :    0.078
Alanine                 Gms :    0.074
Aspartic acid           Gms :    0.140
Glutamic acid           Gms :    0.226
Glycine                 Gms :    0.069
@Y:    0.066
Serine                  Gms :    0.092
Protein Score: 100, 38% ideal. EAA score: 1.11. 
Limiting Amino Acid: Histidine

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Nutritional Data for 100 grams of LEEKS; (BULB AND LOWER LEAF-PORTION), RAW

Mean value per 100.00 grams edible part; 56.0% refuse Portions: 1/4 CUP CHOPPED = 26.00 gm, 1 LEEK = 124.00 gm 4.4% Cals from fat, 10.1% Cals from protein, 85.5% Cals from carbs. Male Female Name Unit Amount %RDA %RDA Food energy KCal: 61.000 2.1% 2.8% Protein Gms : 1.500 2.4% 3.0% Total lipid (fat) Gms : 0.300 0.3% 0.4% Carbohydrate, by diff. Gms : 14.150 3.0% 4.2% Total saturated fat Gms : 0.040 0.1% 0.2% Ttl monounsaturated fat Gms : 0.004 Ttl polyunsaturated fat Gms : 0.166 Cholesterol Mg : 0.000 0.0% 0.0% Sodium Mg : 20.000 4.0% 4.0% Total dietary fiber Gms : 1.800 7.2% 7.2% Vitamin A Re : 10.000 1.0% 1.2% Vitamin A IU : 95.000 Ascorbic acid Mg : 12.000 20.0% 20.0% Thiamin Mg : 0.060 4.0% 5.5% Riboflavin Mg : 0.030 1.8% 2.3% Niacin Mg : 0.400 2.1% 2.7% Vitamin B6 Mg : 0.233 11.7% 14.6% Folacin Mcg : 64.100 32.0% 35.6% Vitamin B12 Mcg : 0.000 0.0% 0.0% Potassium Mg : 180.000 9.0% 9.0% Calcium Mg : 59.000 7.4% 7.4% Phosphorus Mg : 35.000 4.4% 4.4% Magnesium Mg : 28.000 8.0% 10.0% Iron Mg : 2.100 21.0% 14.0% Zinc Mg : 0.120 0.8% 1.0% Pantothenic acid Mg : 0.140 2.8% 2.8% Copper Mg : 0.120 6.0% 6.0% Manganese Mg : 0.481 13.7% 13.7% Ash Gms : 1.050 Water Gms : 83.000 Food energy KJ : 255.000 Palmitic acid (16:0) Gms : 0.038 Stearic acid (18:0) Gms : 0.002 Oleic acid (18:1) Gms : 0.004 Linoleic acid (18:2/n6) Gms : 0.067 1.0% 1.4% Linolenic acid(18:3/n3) Gms : 0.099 6.2% 8.2% Histidine Gms : 0.025 2.6% 3.3% Isoleucine Gms : 0.052 6.6% 8.3% Leucine Gms : 0.096 8.6% 10.9% Lysine Gms : 0.078 8.2% 10.3% Methionine Gms : 0.018 Cystine Gms : 0.025 Methionine+Cystine Gms : 0.043 4.2% 5.2% Phenylalanine Gms : 0.055 Tyrosine Gms : 0.041 Phenylalanine+Tyrosine Gms : 0.096 8.6% 10.9% Threonine Gms : 0.063 11.5% 7.2% Tryptophan Gms : 0.012 4.3% 5.5% Valine Gms : 0.056 7.1% 8.9% Arginine Gms : 0.078 Alanine Gms : 0.074 Aspartic acid Gms : 0.140 Glutamic acid Gms : 0.226 Glycine Gms : 0.069 @Y: 0.066 Serine Gms : 0.092 Protein Score: 100, 38% ideal. EAA score: 1.11. Limiting Amino Acid: Histidine

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