Comparing Nutrients in 100 calories Cooked Amaranth Leaves with SaltVS Oranges

Weight per 100 calories

Cooked Amaranth Leaves with Salt

476g

Oranges

213g

Raw Oranges have 2.2 times more energy per unit of mass than Boiled and Drained Amaranth leaves with salt, which is low in comparison to other foods. Cooked Amaranth Leaves with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Amaranth Leaves with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Amaranth Leaves with Salt

32%

62%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cooked Amaranth Leaves with Saltvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.88%0.86g

Fat

0.26%0.26g

0.86 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.74%0.24g

Saturated Fat

0.1%0.032g

0.24 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.3%0.005g

Omega 3

0.93%0.015g

0.005 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.2%0.38g

Omega 6

0.23%0.038g

0.38 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.6g

Carbohydrate

19.2%25g

19.6 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

13.4%5.1g

NA gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

3.57%2g

10 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Amaranth Leaves with Saltvs Oranges

73.5%662μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

662 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.94%0.095mg

Vitamin B1

15.4%0.19mg

Thiamine

0.095 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.64 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.6%2.66mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

2.66 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.9%0.3mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.3 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65%0.84mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.84 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68%271μg

Vitamin B9

16%64μg

Folates and Folic Acid

271 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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217%196mg

Vitamin C

126%113mg

Ascorbic acid

196 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

NA mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Amaranth Leaves with Saltvs Oranges

100%995mg

Calcium

8.5%85mg

995 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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83.6%0.75mg

Copper

10.6%0.096mg

0.75 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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135%10.8mg

Iron

2.66%0.21mg

10.8 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62.4%262mg

Magnesium

5.07%21.3mg

262 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg

Manganese

2.3%0.053mg

4.1 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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49%343mg

Phosphorus

4.26%29.8mg

343 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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89.8%3052mg

Potassium

11.3%385mg

3052 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.8%4.3μg

Selenium

1.93%1.06μg

4.3 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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81.6%1224mg

Sodium

0%0mg

1224 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38%4.2mg

Zinc

1.35%0.15mg

4.2 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.8%436g

Water

5%185g

436 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Amaranth Leaves with Salt vs Oranges:

Boiled and Drained Amaranth leaves with salt have 28.3 times more Vitamin A, 7.5 times more Vitamin B2, 4.4 times more Vitamin B3, 6.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Oranges.
While Raw Oranges contain 1.9 times more Vitamin B1 and 1.8 times more Vitamin B5 than Boiled and Drained Amaranth leaves with salt.
Both Boiled and Drained Amaranth leaves with salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Amaranth Leaves with Salt vs Oranges:

Boiled and Drained Amaranth leaves with salt have 11.7 times more Calcium, 7.9 times more Copper, 50.6 times more Iron, 12.3 times more Magnesium, 77.1 times more Manganese, 11.5 times more Phosphorus, 7.9 times more Potassium, 4 times more Selenium, more Sodium, 28.1 times more Zinc and 2.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Amaranth leaves with salt have 9.8 times more Omega 6 and 5 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate than Boiled and Drained Amaranth leaves with salt.
Both Boiled and Drained Amaranth leaves with salt and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Amaranth leaves with salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Amaranth Leaves with SaltVS Cooked Arrowhead with SaltOrangesVS Cooked Arrowhead with SaltCooked Amaranth Leaves with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cooked Amaranth Leaves with SaltVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Amaranth Leaves with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: