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

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	5.34% 155kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	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	24.6% 32g	6.27% 8.16g	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	NA	38g per day for Men 19-50 years
Protein	16% 8.9g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.6% 276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	27% 0.35mg	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	4.47% 18μg	28.3% 113μg	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	0.66% 0.6mg	91% 81.6mg	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 Arrowhead with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	35% 0.31mg	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	30% 2.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	74.3% 1.7mg	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	56% 391mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	51.4% 1748mg	37.4% 1272mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.9% 182g	3700g per day for Men 19-50 years

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

• Boiled and Drained Arrowhead with Salt has 7.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 7.2 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain more Vitamin A, 2.2 times more Vitamin B2, 6.3 times more Vitamin B9 and 137 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• Both Boiled and Drained Arrowhead with Salt and Boiled and Drained Amaranth leaves with salt have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Arrowhead with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Arrowhead with Salt has 2.7 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 29.9 times more Calcium, 1.9 times more Iron, 3 times more Manganese, 1.5 times more Selenium and 4 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Boiled and Drained Arrowhead with Salt and Boiled and Drained Amaranth leaves with salt have similar amounts of Copper, Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Arrowhead with Salt has 3.7 times more Energy, 3.9 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Amaranth leaves with salt.
• Both Boiled and Drained Arrowhead with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.