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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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