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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Cooked Artichokes with Salt has 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 Cooked Amaranth Leaves with Salt.
• While 1 lb of Boiled and Drained Amaranth leaves with salt contains 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 Boiled and Drained Artichokes with Salt.
• 1 pound of Cooked Artichokes with Salt have insufficient amounts of Vitamin A
• 1 pound of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Amaranth leaves with salt contains 10 times more Calcium, 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 Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Cooked Amaranth Leaves with Salt contain similar levels of Copper, Phosphorus, Sodium and Water per one pound.
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Amaranth leaves with salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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