Comparing Nutrients in 1 pound Cooked Amaranth Leaves with Salt VS Cooked Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	39.7% 51.7g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	0.13% 0.091g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	NA	68% 26g	38g per day for Men 19-50 years
Protein	17% 9.57g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	70% 630μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.8% 0.61mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.62% 0.28mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	28.3% 0.37mg	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	64.6% 259μg	101% 404μg	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	207% 186mg	37.3% 33.6mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	95% 948mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	64% 0.58mg	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	128% 10.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	44.4% 1.02mg	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	46.7% 327mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	85.5% 2908mg	38% 1297mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	77.7% 1166mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves with Salt VS Cooked Artichokes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Amaranth Leaves with Salt vs Cooked Artichokes with Salt:

• 1 pound of Cooked Amaranth Leaves with Salt has 139 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 5.6 times more Vitamin C than Cooked Artichokes with Salt.
• While 1 lb of Boiled and Drained Artichokes with Salt contains 2.5 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• 1 pound of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Cooked Artichokes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Amaranth Leaves with Salt vs Cooked Artichokes with Salt:

• 1 pound of Cooked Amaranth Leaves with Salt has 10 times more Calcium, 1.2 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Cooked Artichokes with Salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Artichokes with Salt contain similar levels of Phosphorus, Sodium and Water per one pound.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Artichokes with Salt contains 38 times more Omega 3, 2.8 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Amaranth leaves with salt.
• 1 pound of Cooked Amaranth Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt provide inadequate amounts of Energy and Omega 6 in one pound.