Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Seedless Raspberries Puree	Amaranth Leaves	Recommended Dietary Allowance
Energy	2% 58kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	12% 8.56g	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	5.96% 4.32g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	NA	38g per day for Men 19-50 years
Protein	2.6% 1.45g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	21% 0.27mg	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	10.3% 41μg	30% 120μg	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	10% 9.07mg	68% 61.4mg	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	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1347% 1616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Amaranth Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	30.5% 305mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	25.5% 0.23mg	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	19% 1.53mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	54.5% 1.25mg	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	4.05% 28.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Amaranth Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Seedless Raspberries Puree versus 5 oz of Amaranth Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Seedless Raspberries Puree vs Amaranth Leaves:

• 5 ounces of Seedless Raspberries Puree have 3.3 times more Vitamin B1 and 4.8 times more Vitamin B5 than Amaranth Leaves.
• While 5 oz of Raw Amaranth Leaves contain 73 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.8 times more Vitamin C than Seedless Raspberries Puree.
• 5 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A
• 5 ounces of Amaranth Leaves have insufficient amounts of Vitamin B5

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Amaranth Leaves:

• 5 oz of Raw Amaranth Leaves contain 15.4 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 5 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Amaranth Leaves contain similar levels of Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seedless Raspberries Puree have 23.5 times more Omega 3 and 2 times more Carbohydrate than Amaranth Leaves.
• While 5 oz of Raw Amaranth Leaves contain 2.4 times more Protein than Seedless Raspberries Puree.
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• 5 ounces of Amaranth Leaves provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Raw Amaranth Leaves provide inadequate amounts of Energy and Omega 6 in five ounces.