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

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Yellow Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	2.3% 2.98g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	NA	38g per day for Men 19-50 years
Protein	1.75% 0.98g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	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	7.5% 30μg	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	10% 9mg	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	NA	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

	Yellow Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	6.13% 0.49mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	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	5.14% 36mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Yellow Tomatoes have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain more Vitamin A, 2.9 times more Vitamin B2, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Yellow Tomatoes.
• Both Raw Yellow 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 Yellow Tomatoes vs Cooked Amaranth Leaves with Salt:

• Boiled and Drained Amaranth leaves with salt contain 19 times more Calcium, 1.6 times more Copper, 4.6 times more Iron, 4.6 times more Magnesium, 7.2 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium, 2.3 times more Selenium, 11.2 times more Sodium and 3.1 times more Zinc than Raw Yellow Tomatoes.
• Both Raw Yellow 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 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Yellow Tomatoes.
• Both Raw Yellow 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.