Comparing Nutrients in 5 ounces Cooked Amaranth Leaves with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.63% 0.11g	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	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.96% 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	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.34% 3g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	22% 197μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	6.38% 0.077mg	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	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	10.7% 0.14mg	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	30% 120μg	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	26% 23.4mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	29.6% 296mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	17% 0.15mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	9.37% 0.22mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves with Salt VS Canned Asparagus with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Amaranth Leaves with Salt versus 5 oz of Canned Asparagus with Liquids 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 Canned Asparagus with Liquids:

• 5 ounces of Cooked Amaranth Leaves with Salt have 3.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 2.5 times more Vitamin C than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 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
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Amaranth Leaves with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Cooked Amaranth Leaves with Salt have 13.9 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 6.1 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Potassium, 9.9 times more Sodium and 1.9 times more Zinc than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 1.8 times more Selenium than Boiled and Drained Amaranth leaves with salt.
• Both Cooked Amaranth Leaves with Salt and Canned Asparagus with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Cooked Amaranth Leaves with Salt lack sufficient amounts of Selenium
• 5 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Amaranth Leaves with Salt have 1.7 times more Carbohydrate than Canned Asparagus with Liquids.
• Both Cooked Amaranth Leaves with Salt and Canned Asparagus with Liquids offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Amaranth leaves with salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.