Comparing Nutrients in 5 ounces Cooked Amaranth Leaves with Salt VS Cooked Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	12.4% 16g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	0.039% 0.028g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	NA	21.3% 8.08g	38g per day for Men 19-50 years
Protein	5.34% 3g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	8.83% 0.11mg	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	20% 80.8μg	31.5% 126μg	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	64.7% 58.3mg	11.7% 10.5mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	29.6% 296mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	20% 0.18mg	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	40% 3.2mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	14% 0.32mg	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	14.6% 102mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves with Salt VS Cooked Artichokes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Amaranth Leaves with Salt versus 5 oz of Cooked Artichokes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Amaranth Leaves with Salt vs Cooked Artichokes with Salt:

• 5 ounces of Cooked Amaranth Leaves with Salt have 139 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 5.6 times more Vitamin C than Cooked Artichokes with Salt.
• While 5 oz of Boiled and Drained Artichokes with Salt contain 2.5 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• 5 ounces of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• 5 ounces of Cooked Artichokes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Amaranth Leaves with Salt vs Cooked Artichokes with Salt:

• 5 ounces of Cooked Amaranth Leaves with Salt have 10 times more Calcium, 1.2 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Cooked Artichokes with Salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Artichokes with Salt contain similar levels of Phosphorus, Sodium and Water per five ounces.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Artichokes with Salt contain 38 times more Omega 3, 2.8 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Amaranth leaves with salt.
• 5 ounces of Cooked Amaranth Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.