Comparing Nutrients in 1 pound Almonds VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Almonds	Amaranth Leaves	Recommended Dietary Allowance
Energy	91% 2626kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	14% 18.2g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4309% 5171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Amaranth Leaves	Recommended Dietary Allowance
Calcium	122% 1220mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	175% 4mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	81.5% 2771mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Amaranth Leaves:

• Almonds have 7.6 times more Vitamin B1, 7.2 times more Vitamin B2, 5.5 times more Vitamin B3 and 7.4 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain more Vitamin A, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Amaranth Leaves:

• Almonds have 1.3 times more Calcium, 6.4 times more Copper, 1.6 times more Iron, 4.9 times more Magnesium, 2.5 times more Manganese, 9.6 times more Phosphorus, 4.6 times more Selenium and 3.5 times more Zinc than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 20 times more Sodium and 20.8 times more Water than Almonds.
• Both Almonds and Raw Amaranth Leaves have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 25.2 times more Energy, 151.3 times more Fat, 41.8 times more Saturated Fat, 85 times more Omega 6, 5.4 times more Carbohydrate and 8.6 times more Protein than Raw Amaranth Leaves.
• Both Almonds as well as Raw Amaranth Leaves have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.