Comparing Nutrients in 1 kilogram Cooked Amaranth Leaves with Salt VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	11% 7.9g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	37.7% 21g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	154% 1390μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	60.8% 0.79mg	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	143% 570μg	373% 1490μg	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	457% 411mg	85.6% 77mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	209% 2090mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.48% 219μg	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	283% 22.6mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	67% 1.54mg	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	103% 720mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	189% 6410mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves with Salt VS Cooked Asparagus with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Amaranth Leaves with Salt versus 1 kg of Cooked Asparagus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Amaranth Leaves with Salt vs Cooked Asparagus with Salt:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 2.8 times more Vitamin A, 2.2 times more Vitamin B6 and 5.3 times more Vitamin C than Cooked Asparagus with Salt.
• While 1 kg of Boiled and Drained Asparagus with Salt contains 8.1 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Asparagus with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Amaranth Leaves with Salt vs Cooked Asparagus with Salt:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 9.1 times more Calcium, 2.5 times more Iron, 3.9 times more Magnesium, 5.6 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Cooked Asparagus with Salt.
• While 1 kg of Boiled and Drained Asparagus with Salt contains 6.8 times more Selenium than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Asparagus with Salt contain similar levels of Copper, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Amaranth leaves with salt and Boiled and Drained Asparagus with Salt have similar amounts of macro-nutrients per 1 kg
• Both Cooked Amaranth Leaves with Salt and Cooked Asparagus with Salt offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.