Comparing Nutrients in 14 ounces Cooked Amaranth Leaves VS Arrowhead

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves	32%	6%	62%
Arrowhead	20%	2%	78%

Macro Nutrients

	Cooked Amaranth Leaves	Arrowhead	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	15% 8.37g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves	Arrowhead	Recommended Dietary Allowance
Vitamin A	61.3% 552μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	47.5% 2.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	181% 163mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves	Arrowhead	Recommended Dietary Allowance
Calcium	83% 830mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	69.7% 0.63mg	75.4% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	112% 8.97mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41% 286mg	99% 691mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	108% 3659mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.77% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves VS Arrowhead per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Amaranth Leaves versus 14 oz of Arrowhead to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Amaranth Leaves vs Arrowhead:

• 14 ounces of Cooked Amaranth Leaves have more Vitamin A, 1.8 times more Vitamin B2, 4.1 times more Vitamin B9 and 37.4 times more Vitamin C than Arrowhead.
• While 14 oz of Raw Arrowhead contain 8.5 times more Vitamin B1, 3 times more Vitamin B3, 9.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Amaranth Leaves.
• 14 ounces of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• 14 ounces of Arrowhead have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Amaranth Leaves as well as Raw Arrowhead have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Amaranth Leaves vs Arrowhead:

• 14 ounces of Cooked Amaranth Leaves have 20.9 times more Calcium, 2.4 times more Manganese, 3.1 times more Zinc and 1.3 times more Water than Arrowhead.
• While 14 oz of Raw Arrowhead contain 2.4 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Arrowhead contain similar levels of Copper, Iron and Magnesium per 14 ounces.
• 14 ounces of Arrowhead lack sufficient amounts of Calcium
• Both Boiled and Drained Amaranth Leaves as well as Raw Arrowhead lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Arrowhead contain 4.7 times more Energy, 4.9 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Amaranth Leaves.
• 14 ounces of Cooked Amaranth Leaves provide inadequate amounts of Energy