Comparing Nutrients in 500 calories Cooked Arrowhead with Salt VS Cooked Amaranth Leaves with Salt

Weight per 500 calories

• Cooked Arrowhead with Salt: 641g
• Cooked Amaranth Leaves with Salt: 2381g

Cooked Arrowhead with Salt has 3.7 times more energy per 100g than Cooked Amaranth Leaves with Salt. It has average energy density when compared to other foods. Boiled and Drained Amaranth leaves with salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Arrowhead with Salt or Cooked Amaranth Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	NA	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	75.3% 98g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	51.4% 28.8g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	324% 4.2mg	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	14.4% 57.7μg	339% 1357μg	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	2.14% 1.92mg	1087% 979mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	4.5% 45mg	498% 4976mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	418% 3.76mg	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	97% 7.76mg	673% 54mg	8mg per day for Men 19-50 years
Magnesium	74.8% 314mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	891% 20.5mg	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	180% 1263mg	245% 1714mg	700mg per day for Men 19-50 years
Potassium	166% 5647mg	449% 15262mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	109% 1628mg	408% 6119mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	190% 21mg	11mg per day for Men 19-50 years
Water	13.4% 494g	59% 2178g	3700g per day for Men 19-50 years

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

• Boiled and Drained Arrowhead with Salt has 1.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain more Vitamin A, 8.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.2 times more Vitamin B6, 23.5 times more Vitamin B9 and 508.9 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• Both Boiled and Drained Arrowhead with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Amaranth leaves with salt contain 110.9 times more Calcium, 4.3 times more Copper, 6.9 times more Iron, 4.2 times more Magnesium, 11.2 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 5.6 times more Selenium, 3.8 times more Sodium, 14.9 times more Zinc and 4.4 times more Water than Boiled and Drained Arrowhead with Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Amaranth leaves with salt contain 1.7 times more Protein than Boiled and Drained Arrowhead with Salt.
• Both Boiled and Drained Arrowhead with Salt and Boiled and Drained Amaranth leaves with salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Arrowhead with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.