Comparing Nutrients in 14 ounces Broccoli VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Broccoli	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	20% 11g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	54% 0.7mg	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	62.5% 250μg	56.6% 226μg	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	393% 354mg	181% 163mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	69.7% 0.63mg	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	36.2% 2.9mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	149% 3.4mg	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	37.4% 262mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	75% 2544mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cooked Amaranth Leaves with Salt:

• Raw Broccoli has 3.6 times more Vitamin B1, 9.2 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 4.5 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Amaranth leaves with salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Amaranth Leaves with Salt:

• Raw Broccoli has 2.8 times more Selenium than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 4.4 times more Calcium, 3.2 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 2 times more Potassium, 7.8 times more Sodium and 2.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Amaranth leaves with salt have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.6 times more Energy, 63 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Amaranth leaves with salt.
• Both Raw Broccoli as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.