Comparing Nutrients in 1 kilogram Cooked Amaranth Leaves with Salt VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.3% 0.22g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	NA	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.5% 4g	38g per day for Men 19-50 years
Protein	37.7% 21g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	154% 1390μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	143% 570μg	50% 200μg	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	779% 701mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	209% 2090mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	29.6% 0.68mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	189% 6410mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 942g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Amaranth Leaves with Salt versus 1 kg of Tomato Juice 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 Tomato Juice with Salt:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 6 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 5 times more Vitamin B1 and 1.7 times more Vitamin C than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Juice with Salt provide similar amounts of Vitamin B3 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 Canned Tomato Juice 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 Tomato Juice with Salt:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 20.9 times more Calcium, 3.8 times more Copper, 5.8 times more Iron, 5 times more Magnesium, 12.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium and 8 times more Zinc than Tomato Juice with Salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Juice with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 2.5 times more Protein than Tomato Juice with Salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Juice with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.