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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Asparagus with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	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	3.16% 4.1g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	1.1% 0.79g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	37.3% 149μg	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	8.56% 7.7mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	11.4% 0.91mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	7.7% 54mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.47% 91g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cooked Asparagus 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 Asparagus with Salt vs Cooked Amaranth Leaves with Salt:

• 100 grams of Cooked Asparagus with Salt have 8.1 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Cooked Amaranth Leaves with Salt.
• While 100 g of Boiled and Drained Amaranth leaves with salt contain 2.8 times more Vitamin A, 2.2 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Amaranth Leaves with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Asparagus 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 Asparagus with Salt vs Cooked Amaranth Leaves with Salt:

• 100 grams of Cooked Asparagus with Salt have 6.8 times more Selenium than Cooked Amaranth Leaves with Salt.
• While 100 g of Boiled and Drained Amaranth leaves with salt contain 9.1 times more Calcium, 2.5 times more Iron, 3.9 times more Magnesium, 5.6 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Cooked Amaranth Leaves with Salt contain similar levels of Copper, Sodium and Water per 100 grams.
• 100 grams of Cooked Amaranth Leaves with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• Both Boiled and Drained Asparagus with Salt and Boiled and Drained Amaranth leaves with salt have similar amounts of macro-nutrients per 100 g
• Both Cooked Asparagus with Salt and Cooked Amaranth Leaves with Salt offer comparable quantities of Carbohydrate and Protein per 100 grams.
• Both Boiled and Drained Asparagus with Salt as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.