Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Amaranth Leaves

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Amaranth Leaves: 2174g

Raspberry Juice Concentrate has 9.6 times more energy per 100g than Amaranth Leaves. It has above average energy density when compared to other foods. Raw Amaranth Leaves having very low energy density.

Which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Raspberry Juice Concentrate	Amaranth Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	67.2% 87.4g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	62.7% 45.5g	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	% 38.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	6.55% 2.5g	NA	38g per day for Men 19-50 years
Protein	12.3% 6.88g	95% 53.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	353% 3174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	5.1% 20.4μg	462% 1848μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	96% 86mg	1046% 941mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.9% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20652% 24783μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Amaranth Leaves	Recommended Dietary Allowance
Calcium	22% 219mg	467% 4674mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	391% 3.52mg	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	33% 2.62mg	630% 50.4mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	285% 1196mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	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	32.3% 226mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	391% 13283mg	3400mg per day for Men 19-50 years
Selenium	NA	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	2.5% 93g	54% 1993g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Amaranth Leaves:

• Raspberry Juice Concentrate has 4.4 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain more Vitamin A, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 7.4 times more Vitamin B6, 90.7 times more Vitamin B9 and 10.9 times more Vitamin C than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Amaranth Leaves have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Amaranth Leaves:

• Raw Amaranth Leaves contain 21.3 times more Calcium, 11.3 times more Copper, 19.2 times more Iron, 4.7 times more Magnesium, 1.8 times more Manganese, 4.8 times more Phosphorus, 5 times more Potassium, 19.2 times more Sodium, 6.7 times more Zinc and 21.4 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 500 calories:

• Raspberry Juice Concentrate has 1.4 times more Carbohydrate than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 2.4 times more Fat, 15.6 times more Saturated Fat, 154.8 times more Omega 6 and 7.8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Amaranth Leaves have similar amounts of Energy per 500 kcal.
• Both Raspberry Juice Concentrate as well as Raw Amaranth Leaves have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.