Comparing Nutrients in 1 pound Baked Red Potatoes VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Baked Red Potatoes	Amaranth Leaves	Recommended Dietary Allowance
Energy	13.6% 395kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	14% 18.2g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4309% 5171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Amaranth Leaves	Recommended Dietary Allowance
Calcium	4.1% 41mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	81.5% 2771mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Amaranth Leaves:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B1, 2.4 times more Vitamin B3 and 5.3 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 146 times more Vitamin A, 3.2 times more Vitamin B2, 3.1 times more Vitamin B9, 3.4 times more Vitamin C and 407.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Amaranth Leaves have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Amaranth Leaves:

• Baked Whole Red Potatoes have 1.4 times more Phosphorus than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 23.9 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 5.1 times more Manganese, 1.7 times more Sodium and 2.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Amaranth Leaves have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 3.8 times more Energy and 4.9 times more Carbohydrate than Raw Amaranth Leaves.
• Both Baked Whole Red Potatoes and Raw Amaranth Leaves have similar amounts of Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Amaranth Leaves have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.