Comparing Nutrients in 1 kilogram Orange Tomatoes VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Orange Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	24.5% 32g	31.6% 41g	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	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	20.7% 11.6g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	154% 1390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	72.5% 290μg	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	178% 160mg	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	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

	Orange Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	209% 2090mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	58.8% 4.7mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	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	41.4% 290mg	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	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Tomatoes VS Cooked Amaranth Leaves with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Orange Tomatoes vs Cooked Amaranth Leaves with Salt:

• 1 kilogram of Orange Tomatoes has 2.3 times more Vitamin B1 and 3 times more Vitamin B5 than Cooked Amaranth Leaves with Salt.
• While 1 kg of Boiled and Drained Amaranth leaves with salt contains 1.9 times more Vitamin A, 3.9 times more Vitamin B2, 3 times more Vitamin B6, 2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Orange Tomatoes.
• Both Orange Tomatoes and Cooked Amaranth Leaves with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Orange Tomatoes as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Orange Tomatoes vs Cooked Amaranth Leaves with Salt:

• 1 kg of Boiled and Drained Amaranth leaves with salt contains 41.8 times more Calcium, 2.5 times more Copper, 4.8 times more Iron, 6.9 times more Magnesium, 9.8 times more Manganese, 2.5 times more Phosphorus, 3 times more Potassium, 6.1 times more Sodium and 6.3 times more Zinc than Raw Orange Tomatoes.
• Both Orange Tomatoes and Cooked Amaranth Leaves with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Orange Tomatoes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Orange Tomatoes as well as Boiled and Drained Amaranth leaves with salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Amaranth leaves with salt contains 1.3 times more Carbohydrate and 1.8 times more Protein than Raw Orange Tomatoes.
• Both Raw Orange Tomatoes as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.