Comparing Nutrients in 300 calories Cooked Amaranth Leaves with SaltVS Sunflower Seeds

Weight per 300 calories

Cooked Amaranth Leaves with Salt

1429g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 27.8 times more energy per unit of mass than Boiled and Drained Amaranth leaves with salt, which is very high in comparison to other foods. Cooked Amaranth Leaves with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Amaranth Leaves with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Amaranth Leaves with Salt

32%

62%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cooked Amaranth Leaves with Saltvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.65%2.57g

Fat

27.3%26.4g

2.57 gvs26.4 g

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

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2.23%0.71g

Saturated Fat

7.15%2.3g

0.71 gvs2.3 g

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

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0.89%0.014g

Omega 3

1.93%0.031g

0.014 gvs0.031 g

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

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6.64%1.13g

Omega 6

69.7%12g

1.13 gvs12 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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45%58.7g

Carbohydrate

7.9%10.3g

58.7 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 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

%1.3g

NA gvs1.3 g

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

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Fiber

11.6%4.4g

NA gvs4.4 g

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

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54%30g

Protein

19%10.7g

30 gvs10.7 g

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

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Vitamins

Cooked Amaranth Leaves with Saltvs Sunflower Seeds

221%1986μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

1986 μgvs1.54 μg

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

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24%0.29mg

Vitamin B1

63.4%0.76mg

Thiamine

0.29 mgvs0.76 mg

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

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147%1.9mg

Vitamin B2

14%0.18mg

Riboflavin

1.9 mgvs0.18 mg

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

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50%8mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

8 mgvs4.3 mg

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

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17.7%0.89mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.89 mgvs0.58 mg

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

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195%2.53mg

Vitamin B6

53%0.69mg

Pyridoxine

2.53 mgvs0.69 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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204%814μg

Vitamin B9

29%117μg

Folates and Folic Acid

814 μgvs117 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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652%587mg

Vitamin C

0.8%0.72mg

Ascorbic acid

587 mgvs0.72 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

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 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 Sunflower Seeds

299%2986mg

Calcium

4%40mg

2986 mgvs40 mg

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

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251%2.26mg

Copper

103%0.92mg

2.26 mgvs0.92 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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404%32.3mg

Iron

33.7%2.7mg

32.3 mgvs2.7 mg

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

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187%786mg

Magnesium

39.8%167mg

786 mgvs167 mg

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

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535%12.3mg

Manganese

43.6%1mg

12.3 mgvs1 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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147%1029mg

Phosphorus

48.4%339mg

1029 mgvs339 mg

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

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269%9157mg

Potassium

9.75%331mg

9157 mgvs331 mg

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

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23.4%13μg

Selenium

49.5%27.2μg

13 μgvs27.2 μg

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

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245%3671mg

Sodium

0.31%4.62mg

3671 mgvs4.62 mg

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

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114%12.6mg

Zinc

23.3%2.57mg

12.6 mgvs2.57 mg

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

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35.3%1307g

Water

0.066%2.43g

1307 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Cooked Amaranth Leaves with Salt vs Sunflower Seeds:

Boiled and Drained Amaranth leaves with salt have 1288.5 times more Vitamin A, 10.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 7 times more Vitamin B9 and 816.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1 than Boiled and Drained Amaranth leaves with salt.
Both Boiled and Drained Amaranth leaves with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Amaranth Leaves with Salt vs Sunflower Seeds:

Boiled and Drained Amaranth leaves with salt have 74.5 times more Calcium, 2.4 times more Copper, 12 times more Iron, 4.7 times more Magnesium, 12.3 times more Manganese, 3 times more Phosphorus, 27.6 times more Potassium, 794.1 times more Sodium, 4.9 times more Zinc and 537.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Selenium than Boiled and Drained Amaranth leaves with salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Amaranth leaves with salt have 5.7 times more Carbohydrate and 2.8 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.3 times more Fat, 3.2 times more Saturated Fat and 10.5 times more Omega 6 than Boiled and Drained Amaranth leaves with salt.
Both Boiled and Drained Amaranth leaves with salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Amaranth leaves with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Amaranth Leaves with SaltVS Cooked Arrowhead with SaltSunflower SeedsVS Cooked Arrowhead with SaltCooked Amaranth Leaves with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Amaranth Leaves with SaltVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Amaranth Leaves with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: