Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Amaranth Leaves	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	14% 18.2g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	67% 0.87mg	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	34% 136μg	96% 386μg	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	202% 182mg	218% 196mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	4309% 5171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Amaranth Leaves	Recommended Dietary Allowance
Calcium	23% 231mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	81.6% 0.73mg	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	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	175% 4mg	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	35.6% 249mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	81.5% 2771mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Amaranth Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Amaranth Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Amaranth Leaves:

• 1 pound of Boiled Spears Frozen Broccoli has 2 times more Vitamin B1 and 4.3 times more Vitamin B5 than Amaranth Leaves.
• While 1 lb of Raw Amaranth Leaves contains 2.9 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 12.9 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Amaranth Leaves provide similar amounts of Vitamin C per one pound.
• 1 pound of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Amaranth Leaves:

• 1 pound of Boiled Spears Frozen Broccoli has 2.1 times more Selenium than Amaranth Leaves.
• While 1 lb of Raw Amaranth Leaves contains 4.2 times more Calcium, 3.8 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 3.4 times more Potassium and 3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Amaranth Leaves contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 21 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Amaranth Leaves.
• 1 pound of Amaranth Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Amaranth Leaves provide inadequate amounts of Energy and Omega 6 in one pound.