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

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	3.8% 111kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	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	17.6% 23g	4.5% 5.83g	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	NA	NA	38g per day for Men 19-50 years
Protein	11.4% 6.36g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	19.3% 0.25mg	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	3.2% 12.8μg	20% 80.8μg	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	0.47% 0.43mg	64.7% 58.3mg	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

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	25% 0.22mg	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	21.4% 1.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	53% 1.22mg	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	40% 279mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.5% 130g	3700g per day for Men 19-50 years

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

• Boiled and Drained Arrowhead with Salt has 7.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 7.2 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain more Vitamin A, 2.2 times more Vitamin B2, 6.3 times more Vitamin B9 and 137 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• Both Boiled and Drained Arrowhead with Salt and Boiled and Drained Amaranth leaves with salt have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Arrowhead with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Arrowhead with Salt has 2.7 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 29.9 times more Calcium, 1.9 times more Iron, 3 times more Manganese, 1.5 times more Selenium and 4 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Boiled and Drained Arrowhead with Salt and Boiled and Drained Amaranth leaves with salt have similar amounts of Copper, Magnesium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Arrowhead with Salt has 3.7 times more Energy, 3.9 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Amaranth leaves with salt.
• Both Boiled and Drained Arrowhead with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.