Comparing Nutrients in 1 kilogram Cooked Amaranth Leaves with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	NA	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	50% 19g	38g per day for Men 19-50 years
Protein	37.7% 21g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	154% 1390μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	585% 7.6mg	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	220% 880μg	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	618% 556mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	209% 2090mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	223% 2mg	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	283% 22.6mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	233% 5.36mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	189% 6410mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 887g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves with Salt VS Boiled Balsam-pear , Leafy Tips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Amaranth Leaves with Salt versus 1 kg of Boiled Balsam-pear , Leafy Tips 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 Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 7.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 4.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Amaranth Leaves with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 5 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese and 2.9 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 1.3 times more Copper and 1.7 times more Magnesium than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Phosphorus, Potassium, Sodium and Water per one kilogram.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 1.5 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Amaranth leaves with salt.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in one kilogram.