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

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	7.24% 210kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	37.7% 21g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	154% 1390μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	209% 2090mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	189% 6410mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.8% 879g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Amaranth Leaves with Salt has 5.3 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 5.2 times more Vitamin B9 and 3.9 times more Vitamin C than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 7.1 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
• 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 Canned Tomato Puree 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 Puree:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 11.6 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 9.2 times more Sodium and 2.4 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.8 times more Copper than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Amaranth Leaves with Salt has 1.3 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Carbohydrate than Boiled and Drained Amaranth leaves with salt.
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.