Comparing Nutrients in 5 ounces Tomato Powder VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Tomato Powder	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	14.8% 428kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	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	81.4% 106g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	86% 62.2g	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	61.5% 23.4g	NA	38g per day for Men 19-50 years
Protein	32.7% 18.3g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	136% 1222μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	42.5% 170μg	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	184% 165mg	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	116% 17.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	23.5% 235mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	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	80.8% 6.46mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	59.7% 418mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomato Powder have 6.2 times more Vitamin A, 45.7 times more Vitamin B1, 5.7 times more Vitamin B2, 16.3 times more Vitamin B3, 60.6 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Cooked Amaranth Leaves with Salt.
• 5 ounces of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Tomato Powder as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Powder have 7.9 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.3 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium, 5.9 times more Selenium and 1.9 times more Zinc than Cooked Amaranth Leaves with Salt.
• While 5 oz of Boiled and Drained Amaranth leaves with salt contain 1.3 times more Calcium, 1.9 times more Sodium and 29.9 times more Water than Tomato Powder.
• 5 ounces of Cooked Amaranth Leaves with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 14.4 times more Energy, 18.2 times more Carbohydrate and 6.1 times more Protein than Cooked Amaranth Leaves with Salt.
• 5 ounces of Cooked Amaranth Leaves with Salt provide inadequate amounts of Energy
• Both Tomato Powder as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.