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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	4.54% 132kcal	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	0.74% 0.24g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	14.3% 18.6g	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	24.8% 14g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	46.8% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	18.6% 186mg	95% 948mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	85.5% 2908mg	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	5.14% 77mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Broccoli Spears has 3.6 times more Vitamin B1, 3.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Cooked Amaranth Leaves.
• While 1 lb of Boiled and Drained Amaranth Leaves contains 2.4 times more Vitamin A than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Amaranth Leaves provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Broccoli Spears as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2.1 times more Selenium than Cooked Amaranth Leaves.
• While 1 lb of Boiled and Drained Amaranth Leaves contains 5.1 times more Calcium, 4.4 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 2.6 times more Potassium and 2.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Amaranth Leaves contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cooked Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 125 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Cooked Amaranth Leaves.
• 1 pound of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Amaranth Leaves provide inadequate amounts of Energy and Omega 6 in one pound.