Comparing Nutrients in 7 ounces Cooked Amaranth Leaves with Salt VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves with Salt	32%	6%	62%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Cooked Amaranth Leaves with Salt	Yellow Tomatoes	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.2% 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	4.55% 5.9g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves with Salt	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	30.6% 276μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	8.55% 0.11mg	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	15% 59.5μg	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	20% 18mg	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 Amaranth Leaves with Salt	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	22.3% 0.2mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	10.4% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	37.4% 1272mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.1% 189g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Amaranth Leaves with Salt versus 7 oz of Yellow Tomatoes 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 Yellow Tomatoes:

• 7 ounces of Cooked Amaranth Leaves with Salt have more Vitamin A, 2.9 times more Vitamin B2, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.6 times more Vitamin C than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B5 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 Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth leaves with salt as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Amaranth Leaves with Salt have 19 times more Calcium, 1.6 times more Copper, 4.6 times more Iron, 4.6 times more Magnesium, 7.2 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 11.2 times more Sodium and 3.1 times more Zinc than Yellow Tomatoes.
• Both Cooked Amaranth Leaves with Salt and Yellow Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Boiled and Drained Amaranth leaves with salt as well as Raw Yellow Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Amaranth Leaves with Salt have 1.4 times more Carbohydrate and 2.2 times more Protein than Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Amaranth leaves with salt as well as Raw Yellow Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.