Comparing Nutrients in 500 calories Amaranth Leaves VS Baked Red Potatoes

Weight per 500 calories

• Amaranth Leaves: 2174g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 3.8 times more energy per unit of mass than Raw Amaranth Leaves, which is average in comparison to other foods. Amaranth Leaves having very low energy density.

Which food has more nutrients per 500 calories - Amaranth Leaves or Baked Red Potatoes?

Macros Ratio

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

Macro Nutrients

	Amaranth Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.17g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.2% 87.4g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	95% 53.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Amaranth Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	353% 3174μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	94% 1.2mg	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	462% 1848μg	38.8% 155μg	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	1046% 941mg	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20652% 24783μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Amaranth Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	467% 4674mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	111% 1mg	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	630% 50.4mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	285% 1196mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	836% 19.2mg	43.2% 0.99mg	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	155% 1087mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	391% 13283mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	NA	55μg per day for Men 19-50 years
Sodium	29% 435mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	54% 1993g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Amaranth Leaves vs Baked Red Potatoes:

• Raw Amaranth Leaves have 552.3 times more Vitamin A, 1.4 times more Vitamin B1, 12 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B6, 11.9 times more Vitamin B9, 13 times more Vitamin C and 1540.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B5 than Raw Amaranth Leaves.
• Both Raw Amaranth Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Amaranth Leaves vs Baked Red Potatoes:

• Raw Amaranth Leaves have 90.4 times more Calcium, 3.5 times more Copper, 12.5 times more Iron, 7.4 times more Magnesium, 19.4 times more Manganese, 2.6 times more Phosphorus, 4.2 times more Potassium, 6.3 times more Sodium, 8.5 times more Zinc and 4.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Amaranth Leaves have 8.3 times more Fat, 8.6 times more Saturated Fat, 11.2 times more Omega 6 and 4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Omega 3 and 1.3 times more Carbohydrate than Raw Amaranth Leaves.
• Both Raw Amaranth Leaves and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Raw Amaranth Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.