Comparing Nutrients in 1 pound Broccoli Raab VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Broccoli Raab	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	66% 594μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	46.8% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	49% 490mg	95% 948mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	26% 889mg	85.5% 2908mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Amaranth Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab 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 Broccoli Raab vs Cooked Amaranth Leaves:

• 1 pound of Broccoli Raab has 8.1 times more Vitamin B1, 2.2 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cooked Amaranth Leaves.
• While 1 lb of Boiled and Drained Amaranth Leaves contains 2 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Amaranth Leaves provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Broccoli Raab 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 Broccoli Raab vs Cooked Amaranth Leaves:

• 1 pound of Broccoli Raab has 1.6 times more Sodium than Cooked Amaranth Leaves.
• While 1 lb of Boiled and Drained Amaranth Leaves contains 1.9 times more Calcium, 3.8 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese and 3.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Amaranth Leaves contain similar levels of Iron, Phosphorus, Zinc and Water per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Amaranth Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 189 times more Omega 3 and 1.5 times more Protein than Cooked Amaranth Leaves.
• While 1 lb of Boiled and Drained Amaranth Leaves contains 1.4 times more Carbohydrate than Raw Broccoli Raab.
• 1 pound of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Amaranth Leaves provide inadequate amounts of Energy and Omega 6 in one pound.