Comparing Nutrients in 500 calories Cooked Amaranth Leaves with Salt VS Cooked Frozen Asparagus with Salt

Weight per 500 calories

• Cooked Amaranth Leaves with Salt: 2381g
• Cooked Frozen Asparagus with Salt: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Amaranth Leaves with Salt or Cooked Frozen Asparagus with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.9g	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	NA	117% 44.4g	38g per day for Men 19-50 years
Protein	89.7% 50.2g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	368% 3310μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	324% 4.2mg	42.7% 0.56mg	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	339% 1357μg	938% 3750μg	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	1087% 979mg	753% 678mg	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	NA	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	498% 4976mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	418% 3.76mg	324% 2.9mg	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	673% 54mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	891% 20.5mg	169% 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	245% 1714mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	449% 15262mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	408% 6119mg	444% 6667mg	1500mg per day for Men 19-50 years
Zinc	190% 21mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	59% 2178g	70.6% 2614g	3700g per day for Men 19-50 years

Cooked Amaranth Leaves With Salt VS Cooked Frozen Asparagus With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Amaranth Leaves with Salt or Cooked Frozen Asparagus with Salt?

Lets compare vitamin content per 500 calories of Cooked Amaranth Leaves with Salt vs Cooked Frozen Asparagus with Salt:

• 500 calories of Cooked Amaranth Leaves with Salt have 3 times more Vitamin A, 7.6 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Frozen Asparagus with Salt.
• While 500 kcal of Boiled Frozen Asparagus, drained with Salt contain 3.8 times more Vitamin B1, 2.2 times more Vitamin B3, 3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Frozen Asparagus with Salt provide similar amounts of Vitamin B2 per 500 calories.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Amaranth Leaves with Salt vs Cooked Frozen Asparagus with Salt:

• 500 calories of Cooked Amaranth Leaves with Salt have 10 times more Calcium, 1.3 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 5.3 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Cooked Frozen Asparagus with Salt.
• While 500 kcal of Boiled Frozen Asparagus, drained with Salt contain 5.1 times more Selenium than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Frozen Asparagus with Salt contain similar levels of Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Amaranth Leaves with Salt have 1.8 times more Carbohydrate than Cooked Frozen Asparagus with Salt.
• While 500 kcal of Boiled Frozen Asparagus, drained with Salt contain 2.7 times more Fat, 11.7 times more Omega 3, 2.6 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Frozen Asparagus with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Amaranth Leaves with Salt provide inadequate amounts of Omega 3