Comparing Nutrients in 100 grams Raspberry Juice Concentrate VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Raspberry Juice Concentrate	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	7.62% 221kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	27.7% 20g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	NA	38g per day for Men 19-50 years
Protein	5.43% 3.04g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	2.25% 9μg	14.3% 57μg	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	42.3% 38mg	45.7% 41mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	9.7% 97mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	14.5% 1.16mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	14.3% 100mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	34.6% 1178mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	1.1% 41g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raspberry Juice Concentrate vs Cooked Amaranth Leaves:

• Raspberry Juice Concentrate has 12.5 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 43.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain more Vitamin A and 6.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled and Drained Amaranth Leaves have similar amounts of Vitamin C per 100 g.

Comparing minerals per 100 grams for Raspberry Juice Concentrate vs Cooked Amaranth Leaves:

• Raspberry Juice Concentrate has 2 times more Magnesium, 5.4 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 2.2 times more Calcium, 1.9 times more Iron, 2.1 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled and Drained Amaranth Leaves have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raspberry Juice Concentrate has 10.5 times more Energy, 7.4 times more Fat, 12.9 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Amaranth Leaves.
• Both Raspberry Juice Concentrate as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 100 g.