Comparing Nutrients in 500 calories Boiled Carrots VS Amaranth Leaves

Weight per 500 calories

• Boiled Carrots: 1429g
• Amaranth Leaves: 2174g

Boiled Carrots have 1.5 times more energy per 100g than Amaranth Leaves. It has low energy density when compared to other foods. Raw Amaranth Leaves having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled Carrots	Amaranth Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	67.2% 87.4g	130g per day for Men 19-50 years
Sugars	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	95% 53.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	353% 3174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	321% 4.17mg	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	50% 200μg	462% 1848μg	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	57% 51.4mg	1046% 941mg	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	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	20652% 24783μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Amaranth Leaves	Recommended Dietary Allowance
Calcium	43% 429mg	467% 4674mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	391% 3.52mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	630% 50.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	285% 1196mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	836% 19.2mg	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	61.2% 429mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	391% 13283mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	35% 1288g	54% 1993g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Amaranth Leaves:

• Boiled and Drained Carrots have 3.8 times more Vitamin A, 1.6 times more Vitamin B1 and 2.4 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 5.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 9.2 times more Vitamin B9, 18.3 times more Vitamin C and 126.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Amaranth Leaves:

• Boiled and Drained Carrots have 1.9 times more Sodium than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 10.9 times more Calcium, 14.5 times more Copper, 10.4 times more Iron, 8.4 times more Magnesium, 8.7 times more Manganese, 2.5 times more Phosphorus, 4 times more Potassium, 2 times more Selenium, 6.8 times more Zinc and 1.5 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.3 times more Carbohydrate than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 2.8 times more Fat, 4.6 times more Saturated Fat, 2.5 times more Omega 6 and 4.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Amaranth Leaves have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Amaranth Leaves have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.