Comparing Nutrients in 5 ounces Amaranth Leaves VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Amaranth Leaves	34%	10%	56%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.23% 3.5g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	23% 207μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	12.2% 0.16mg	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	30% 120μg	3.2% 12.8μg	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	68% 61.4mg	4.25% 3.83mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1347% 1616μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	30.5% 305mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	16.4% 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	41% 3.3mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	27.7% 0.64mg	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	10% 71mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Amaranth Leaves VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Amaranth Leaves vs Canned Carrots with Salt:

• 5 ounces of Amaranth Leaves have 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B6, 9.4 times more Vitamin B9, 16 times more Vitamin C and 116.3 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 3.8 times more Vitamin A and 2.1 times more Vitamin B5 than Raw Amaranth Leaves.
• Both Amaranth Leaves and Canned Carrots with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Amaranth Leaves have insufficient amounts of Vitamin B5
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Amaranth Leaves as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Amaranth Leaves vs Canned Carrots with Salt:

• 5 ounces of Amaranth Leaves have 8.6 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 6.9 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium and 3.5 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 12.1 times more Sodium than Raw Amaranth Leaves.
• Both Amaranth Leaves and Canned Carrots with Salt contain similar levels of Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Amaranth Leaves as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Amaranth Leaves have 3.8 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Raw Amaranth Leaves.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Amaranth Leaves as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.