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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Artichokes with Salt	23%	8%	69%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Frozen Artichokes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	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	14% 18.2g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Artichokes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	30.6% 276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	59% 236μg	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	11% 9.92mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Artichokes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	14% 1.1mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	17.3% 121mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	37.4% 1272mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	38.2% 574mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.9% 182g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Artichokes with Salt have 3.1 times more Vitamin B1, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cooked Amaranth Leaves with Salt.
• While 7 oz of Boiled and Drained Amaranth leaves with salt contain 139 times more Vitamin A, 2 times more Vitamin B6 and 8.2 times more Vitamin C than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Cooked Amaranth Leaves with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Frozen Artichokes with Salt have insufficient amounts of Vitamin A
• 7 ounces of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Amaranth leaves with salt contain 10 times more Calcium, 2.6 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium and 2.4 times more Zinc than Boiled Frozen Artichokes, drained with Salt.
• Both Cooked Frozen Artichokes with Salt and Cooked Amaranth Leaves with Salt contain similar levels of Phosphorus, Sodium and Water per seven ounces.
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Amaranth leaves with salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Artichokes with Salt have 59 times more Omega 3, 2.2 times more Carbohydrate and 1.5 times more Protein than Cooked Amaranth Leaves with Salt.
• 7 ounces of Cooked Amaranth Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Artichokes, drained with Salt as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Energy and Omega 6 in seven ounces.