Comparing Nutrients in 100 grams Amaranth Leaves VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Amaranth Leaves	34%	10%	56%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.48g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	8.6% 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	21.3% 85μg	2.25% 9μg	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	48% 43.3mg	3% 2.7mg	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	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	950% 1140μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Amaranth Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	21.5% 215mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11.6% 0.1mg	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	29% 2.32mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	19.6% 0.45mg	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	7.14% 50mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Amaranth Leaves VS Canned Carrots with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Amaranth Leaves versus 100 g of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Amaranth Leaves vs Canned Carrots with Salt:

• 100 grams of Amaranth Leaves have 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B6, 9.4 times more Vitamin B9, 16 times more Vitamin C and 116.3 times more Vitamin K than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 3.8 times more Vitamin A and 2.1 times more Vitamin B5 than Raw Amaranth Leaves.
• Both Amaranth Leaves and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Amaranth Leaves have insufficient amounts of Vitamin B5
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Amaranth Leaves as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Amaranth Leaves vs Canned Carrots with Salt:

• 100 grams of Amaranth Leaves have 8.6 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 6.9 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium and 3.5 times more Zinc than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 12.1 times more Sodium than Raw Amaranth Leaves.
• Both Amaranth Leaves and Canned Carrots with Salt contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Amaranth Leaves as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Amaranth Leaves have 3.8 times more Protein than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Raw Amaranth Leaves.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Amaranth Leaves as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.