Comparing Nutrients in 100 grams Seedless Raspberries Puree VS Amaranth Leaves

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Seedless Raspberries Puree	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	14.8% 0.19mg	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	7.25% 29μg	21.3% 85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.4mg	48% 43.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	950% 1140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Amaranth Leaves	Recommended Dietary Allowance
Calcium	1.4% 14mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	18% 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	13.5% 1.08mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	38.5% 0.89mg	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	2.86% 20mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.48% 92g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Seedless Raspberries Puree have 3.3 times more Vitamin B1 and 4.8 times more Vitamin B5 than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain 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.
• 100 grams of Seedless Raspberries Puree have insufficient amounts of Vitamin A
• 100 grams of Amaranth Leaves have insufficient amounts of Vitamin B5

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

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