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

Weight per 500 calories

• Chrysanthemum Leaves: 2083g
• Cooked Amaranth Leaves with Salt: 2381g

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

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

Macros Ratio

	Protein	Fat	Carbs
Chrysanthemum Leaves	44%	17%	39%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Chrysanthemum Leaves	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	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	48.2% 62.7g	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	164% 62.5g	NA	38g per day for Men 19-50 years
Protein	125% 70g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Chrysanthemum Leaves	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	218% 1958μg	368% 3310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	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	922% 3688μg	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	32.4% 29mg	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

	Chrysanthemum Leaves	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	244% 2438mg	498% 4976mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	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	599% 48mg	673% 54mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	854% 19.6mg	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	161% 1125mg	245% 1714mg	700mg per day for Men 19-50 years
Potassium	347% 11813mg	449% 15262mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	164% 2458mg	408% 6119mg	1500mg per day for Men 19-50 years
Zinc	134% 14.8mg	190% 21mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	59% 2178g	3700g per day for Men 19-50 years

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

• Raw Chrysanthemum Leaves have 5.7 times more Vitamin B1, 3.1 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 1.7 times more Vitamin A and 33.6 times more Vitamin C than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Boiled and Drained Amaranth leaves with salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Chrysanthemum Leaves 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 Chrysanthemum Leaves vs Cooked Amaranth Leaves with Salt:

• Boiled and Drained Amaranth leaves with salt contain 2 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium, 2.5 times more Sodium and 1.4 times more Zinc than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Boiled and Drained Amaranth leaves with salt have similar amounts of Iron, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Chrysanthemum Leaves have 2.7 times more Fat and 1.4 times more Protein than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 1.6 times more Carbohydrate than Raw Chrysanthemum Leaves.
• Both Raw Chrysanthemum Leaves and Boiled and Drained Amaranth leaves with salt have similar amounts of Energy per 500 kcal.
• Both Raw Chrysanthemum Leaves as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.