Comparing Nutrients in 1 kilogram Boiled Broccoli VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled Broccoli	Amaranth Leaves	Recommended Dietary Allowance
Energy	12% 350kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	8.53% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	31% 40g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	148% 1.92mg	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	270% 1080μg	213% 850μg	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	721% 649mg	481% 433mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	9500% 11400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Amaranth Leaves	Recommended Dietary Allowance
Calcium	40% 400mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	385% 8.85mg	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	96% 670mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	180% 6110mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	82% 9mg	11mg per day for Men 19-50 years
Water	24% 893g	24.8% 917g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Amaranth Leaves:

• Boiled and Drained Broccoli has 2.3 times more Vitamin B1, 9.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 1.9 times more Vitamin A, 1.3 times more Vitamin B2 and 8.1 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Amaranth Leaves have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Amaranth Leaves:

• Boiled and Drained Broccoli has 1.3 times more Phosphorus, 1.8 times more Selenium and 2.1 times more Sodium than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 5.4 times more Calcium, 2.7 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 4.6 times more Manganese, 2.1 times more Potassium and 2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Amaranth Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.5 times more Energy, 59.5 times more Omega 3 and 1.8 times more Carbohydrate than Raw Amaranth Leaves.
• Both Boiled and Drained Broccoli and Raw Amaranth Leaves have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Amaranth Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.