Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	3.68% 4.8g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5% 2.8g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	5.6% 56mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	10% 0.81mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Amaranth Leaves per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Cooked Amaranth Leaves:

• 100 grams of Frozen Chopped Broccoli have 2.7 times more Vitamin B1, 4.5 times more Vitamin B5 and 1.4 times more Vitamin C than Cooked Amaranth Leaves.
• While 100 g of Boiled and Drained Amaranth Leaves contain 2.7 times more Vitamin A, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Amaranth Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Cooked Amaranth Leaves:

• 100 grams of Frozen Chopped Broccoli have 3.1 times more Selenium than Cooked Amaranth Leaves.
• While 100 g of Boiled and Drained Amaranth Leaves contain 3.7 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 3.1 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Amaranth Leaves contain similar levels of Water per 100 grams.
• 100 grams of Cooked Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 105 times more Omega 3 and 1.3 times more Protein than Cooked Amaranth Leaves.
• Both Frozen Chopped Broccoli and Cooked Amaranth Leaves offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Amaranth Leaves provide inadequate amounts of Energy and Omega 6 in 100 grams.