Comparing Nutrients in 7 ounces Cooked Amaranth Leaves with Salt VS Cooked Artichokes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Cooked Artichokes with Salt	19%	5%	76%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.96g	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	0.055% 0.04g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.45g	g per day for Men 19-50 years
Fiber	NA	29.8% 11.3g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Vitamin A	30.6% 276μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12.4% 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	28.3% 113μg	44% 177μg	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	91% 81.6mg	16.3% 14.7mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves with Salt	Cooked Artichokes with Salt	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	28% 0.25mg	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	56% 4.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	19.4% 0.45mg	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	20.4% 143mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	37.4% 1272mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves with Salt VS Cooked Artichokes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Amaranth Leaves with Salt versus 7 oz of Cooked Artichokes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Amaranth Leaves with Salt vs Cooked Artichokes with Salt:

• 7 ounces of Cooked Amaranth Leaves with Salt have 139 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 5.6 times more Vitamin C than Cooked Artichokes with Salt.
• While 7 oz of Boiled and Drained Artichokes with Salt contain 2.5 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• 7 ounces of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Cooked Artichokes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Amaranth Leaves with Salt vs Cooked Artichokes with Salt:

• 7 ounces of Cooked Amaranth Leaves with Salt have 10 times more Calcium, 1.2 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Cooked Artichokes with Salt.
• Both Cooked Amaranth Leaves with Salt and Cooked Artichokes with Salt contain similar levels of Phosphorus, Sodium and Water per seven ounces.
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Artichokes with Salt contain 38 times more Omega 3, 2.8 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Amaranth leaves with salt.
• 7 ounces of Cooked Amaranth Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Amaranth leaves with salt as well as Boiled and Drained Artichokes with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.