Comparing Nutrients in 100 grams Cooked Artichokes with Salt VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes with Salt	19%	5%	76%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Artichokes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	8.76% 11.4g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.028% 0.02g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	5.16% 2.9g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	13.6% 0.18mg	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	22.3% 89μg	14.3% 57μg	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	8.22% 7.4mg	45.7% 41mg	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	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	2.1% 21mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	17.6% 0.16mg	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	7.63% 0.61mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	37.4% 0.86mg	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	10.4% 73mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes with Salt VS Cooked Amaranth Leaves with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Artichokes with Salt vs Cooked Amaranth Leaves with Salt:

• 100 grams of Cooked Artichokes with Salt have 2.5 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Cooked Amaranth Leaves with Salt.
• While 100 g of Boiled and Drained Amaranth leaves with salt contain 139 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 5.6 times more Vitamin C than Boiled and Drained Artichokes with Salt.
• 100 grams of Cooked Artichokes with Salt have insufficient amounts of Vitamin A
• 100 grams of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Artichokes with Salt vs Cooked Amaranth Leaves with Salt:

• 100 g of Boiled and Drained Amaranth leaves with salt contain 10 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Boiled and Drained Artichokes with Salt.
• Both Cooked Artichokes with Salt and Cooked Amaranth Leaves with Salt contain similar levels of Copper, Phosphorus, Sodium and Water per 100 grams.
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Amaranth leaves with salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Artichokes with Salt have 38 times more Omega 3, 2.8 times more Carbohydrate and 1.4 times more Protein than Cooked Amaranth Leaves with Salt.
• 100 grams of Cooked Amaranth Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes with Salt as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Energy and Omega 6 in 100 grams.