Comparing Nutrients in 1 kilogram Cooked Amaranth Leaves VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves	32%	6%	62%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Amaranth Leaves	Frozen Artichokes	Recommended Dietary Allowance
Energy	7.24% 210kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	7.65% 1.3g	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	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	103% 39g	38g per day for Men 19-50 years
Protein	37.7% 21g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	154% 1390μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	53.8% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	63% 0.82mg	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	315% 1260μg	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	59% 53mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves	Frozen Artichokes	Recommended Dietary Allowance
Calcium	209% 2090mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	60% 0.54mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	106% 2.43mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	189% 6410mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves VS Frozen Artichokes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Amaranth Leaves vs Frozen Artichokes:

• 1 kilogram of Cooked Amaranth Leaves has 17.4 times more Vitamin A, 2.2 times more Vitamin B6 and 7.8 times more Vitamin C than Frozen Artichokes.
• While 1 kg of Frozen Artichokes, Unprepared contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Frozen Artichokes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth Leaves as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Amaranth Leaves vs Frozen Artichokes:

• 1 kilogram of Cooked Amaranth Leaves has 11 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 1.2 times more Phosphorus, 2.6 times more Potassium and 2.8 times more Zinc than Frozen Artichokes.
• While 1 kg of Frozen Artichokes, Unprepared contains 2.2 times more Sodium than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Frozen Artichokes contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Artichokes lack sufficient amounts of Calcium
• Both Boiled and Drained Amaranth Leaves as well as Frozen Artichokes, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Artichokes, Unprepared contains 49 times more Omega 3 and 1.9 times more Carbohydrate than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Frozen Artichokes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Amaranth Leaves as well as Frozen Artichokes, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.