Comparing Nutrients in 100 grams Amaranth Leaves VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Amaranth Leaves	34%	10%	56%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Amaranth Leaves	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	6.15% 8g	130g per day for Men 19-50 years
Sugars	NA	8.33% 6.04g	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	4.2% 3.05g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	NA	2.37% 0.9g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Amaranth Leaves	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	4.6% 0.06mg	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	7.25% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43.3mg	7.1% 6.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	950% 1140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Amaranth Leaves	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	21.5% 215mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.56% 0.068mg	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	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	15% 0.34mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Amaranth Leaves VS Seedless Raspberries Puree per 100 g

Compare the macro and micronutrient content in 100 g of Amaranth Leaves versus 100 g of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Amaranth Leaves vs Seedless Raspberries Puree:

• 100 grams of Amaranth Leaves have 73 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.8 times more Vitamin C than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 3.3 times more Vitamin B1 and 4.8 times more Vitamin B5 than Raw Amaranth Leaves.
• 100 grams of Amaranth Leaves have insufficient amounts of Vitamin B5
• 100 grams of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 100 grams for Amaranth Leaves vs Seedless Raspberries Puree:

• 100 grams of Amaranth Leaves have 15.4 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 5 times more Zinc than Seedless Raspberries Puree.
• Both Amaranth Leaves and Seedless Raspberries Puree contain similar levels of Water per 100 grams.
• 100 grams of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Amaranth Leaves have 2.4 times more Protein than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 23.5 times more Omega 3 and 2 times more Carbohydrate than Raw Amaranth Leaves.
• 100 grams of Amaranth Leaves provide inadequate amounts of Omega 3
• 100 grams of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Raw Amaranth Leaves as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in 100 grams.