Comparing Nutrients in 1 pound Cooked Amaranth Leaves with Salt VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.59% 0.1g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.77% 1.8g	38g per day for Men 19-50 years
Protein	17% 9.57g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	70% 630μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.8% 0.61mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.62% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	24.4% 0.32mg	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	22.7% 91μg	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	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	95% 948mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	13.4% 0.31mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	85.5% 2908mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	77.7% 1166mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Amaranth Leaves with Salt versus 1 lb of Tomato Juice 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 Tomato Juice with Salt:

• 1 pound of Cooked Amaranth Leaves with Salt has 6 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 5 times more Vitamin B1 and 1.7 times more Vitamin C than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Juice with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Juice 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 Tomato Juice with Salt:

• 1 pound of Cooked Amaranth Leaves with Salt has 20.9 times more Calcium, 3.8 times more Copper, 5.8 times more Iron, 5 times more Magnesium, 12.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium and 8 times more Zinc than Tomato Juice with Salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Juice with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Amaranth Leaves with Salt has 2.5 times more Protein than Tomato Juice with Salt.
• Both Cooked Amaranth Leaves with Salt and Tomato Juice with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.