Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Baked Potato Flesh	Amaranth Leaves	Recommended Dietary Allowance
Energy	32% 930kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	166% 216g	31% 40g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	35% 19.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	9500% 11400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Amaranth Leaves	Recommended Dietary Allowance
Calcium	5% 50mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	180% 1.62mg	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	43.8% 3.5mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	71.4% 500mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	180% 6110mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	82% 9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.8% 917g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Amaranth Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Amaranth Leaves:

• 1 kilogram of Baked Potato Flesh has 3.9 times more Vitamin B1, 2.1 times more Vitamin B3, 8.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Amaranth Leaves.
• While 1 kg of Raw Amaranth Leaves contains more Vitamin A, 7.5 times more Vitamin B2, 9.4 times more Vitamin B9, 3.4 times more Vitamin C and 3800 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 1 kilogram of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Amaranth Leaves:

• 1 kilogram of Baked Potato Flesh has 1.3 times more Copper than Amaranth Leaves.
• While 1 kg of Raw Amaranth Leaves contains 43 times more Calcium, 6.6 times more Iron, 2.2 times more Magnesium, 5.5 times more Manganese, 1.6 times more Potassium and 3.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Amaranth Leaves contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Amaranth Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 4 times more Energy and 5.4 times more Carbohydrate than Amaranth Leaves.
• While 1 kg of Raw Amaranth Leaves contains 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Amaranth Leaves provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Amaranth Leaves provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.