Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	31.6% 41g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	50% 28g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	154% 1390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	136% 1.77mg	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	168% 670μg	143% 570μg	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	627% 564mg	457% 411mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	56% 560mg	209% 2090mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	176% 1.58mg	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	101% 8.1mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	374% 8.6mg	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	71.4% 500mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	189% 6410mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Amaranth Leaves per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 2.7 times more Vitamin B1, 4.5 times more Vitamin B5 and 1.4 times more Vitamin C than Cooked Amaranth Leaves.
• While 1 kg of Boiled and Drained Amaranth Leaves contains 2.7 times more Vitamin A, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Amaranth Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 3.1 times more Selenium than Cooked Amaranth Leaves.
• While 1 kg of Boiled and Drained Amaranth Leaves contains 3.7 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 3.1 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Amaranth Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 105 times more Omega 3 and 1.3 times more Protein than Cooked Amaranth Leaves.
• Both Frozen Chopped Broccoli and Cooked Amaranth Leaves offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Amaranth Leaves provide inadequate amounts of Energy and Omega 6 in one kilogram.