Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	3.1% 4g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	NA	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	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	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	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	8.5% 0.68mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	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	4% 28mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Cooked Amaranth Leaves with Salt:

• Cooked Ripe Red Tomatoes have 1.8 times more Vitamin B1 and 2.1 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 5.8 times more Vitamin A, 6.1 times more Vitamin B2, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Amaranth leaves with salt have similar amounts of Vitamin B3 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Cooked Amaranth Leaves with Salt:

• Boiled and Drained Amaranth leaves with salt contain 19 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 6.1 times more Magnesium, 8.2 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium, 23.4 times more Sodium and 6.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Amaranth leaves with salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Amaranth leaves with salt contain 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Amaranth leaves with salt have similar amounts of Carbohydrate per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.