Comparing Nutrients in 7 ounces Cooked Amaranth Leaves VS Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves	32%	6%	62%
Frozen Artichokes	23%	9%	68%

Macro Nutrients

	Cooked Amaranth Leaves	Frozen Artichokes	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.5% 0.26g	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	12% 15.4g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves	Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	30.6% 276μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12.5% 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	62.5% 250μg	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	11.7% 10.5mg	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	Frozen Artichokes	Recommended Dietary Allowance
Calcium	41.5% 415mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	12% 0.11mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	21% 0.48mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	37.4% 1272mg	14.5% 492mg	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	2.78% 41.7mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves VS Frozen Artichokes per 7 oz

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

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

• 7 ounces of Cooked Amaranth Leaves have 17.4 times more Vitamin A, 2.2 times more Vitamin B6 and 7.8 times more Vitamin C than Frozen Artichokes.
• While 7 oz of Frozen Artichokes, Unprepared contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Frozen Artichokes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• 7 ounces of Frozen Artichokes have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth Leaves as well as Frozen Artichokes, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Amaranth Leaves have 11 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 1.2 times more Phosphorus, 2.6 times more Potassium and 2.8 times more Zinc than Frozen Artichokes.
• While 7 oz of Frozen Artichokes, Unprepared contain 2.2 times more Sodium than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Frozen Artichokes contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Artichokes lack sufficient amounts of Calcium
• Both Boiled and Drained Amaranth Leaves as well as Frozen Artichokes, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Artichokes, Unprepared contain 49 times more Omega 3 and 1.9 times more Carbohydrate than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Frozen Artichokes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Amaranth Leaves as well as Frozen Artichokes, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.