Comparing Nutrients in 7 ounces Cooked Amaranth Leaves VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves	32%	6%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.39% 0.38g	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	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.92% 0.16g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	30.6% 276μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	17% 0.22mg	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	4.47% 18μg	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	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	23% 0.21mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	39% 0.89mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	37.4% 1272mg	10.4% 355mg	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	2.78% 41.7mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Amaranth Leaves have 4.5 times more Vitamin B2, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 15.2 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 4 times more Vitamin A and 2.2 times more Vitamin B5 than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Canned Carrots with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Boiled and Drained Amaranth Leaves as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Amaranth Leaves have 8.4 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 6.9 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 3.6 times more Potassium and 3.4 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 11.5 times more Sodium than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Canned Carrots with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Amaranth Leaves as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Amaranth Leaves have 3.3 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Amaranth Leaves.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Amaranth Leaves as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.