Comparing Nutrients in 5 ounces Amaranth LeavesVS Broccoli

Macros Ratio

Protein Fat Carbs

Amaranth Leaves

34%

10%

56%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Amaranth Leavesvs Broccoli

1.12%32.6kcal

Energy

1.66%48kcal

32.6 kcalvs48 kcal

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

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0.48%0.47g

Fat

0.54%0.52g

0.47 gvs0.52 g

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

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0.4%0.13g

Saturated Fat

0.5%0.16g

0.13 gvs0.16 g

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

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0.18%0.003g

Omega 3

5.6%0.089g

0.003 gvs0.089 g

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

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1.2%0.21g

Omega 6

0.41%0.069g

0.21 gvs0.069 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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4.4%5.7g

Carbohydrate

7.24%9.4g

5.7 gvs9.4 g

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

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Sugars

3.32%2.4g

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

NA gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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Fiber

9.7%3.7g

NA gvs3.7 g

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

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6.23%3.5g

Protein

7.14%4g

3.5 gvs4 g

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

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Vitamins

Amaranth Leavesvs Broccoli

23%207μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

207 μgvs44 μg

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

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3.2%0.038mg

Vitamin B1

8.4%0.1mg

Thiamine

0.038 mgvs0.1 mg

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

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17.2%0.22mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.22 mgvs0.17 mg

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

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5.83%0.93mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs0.91 mg

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

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1.8%0.091mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.091 mgvs0.81 mg

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

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21%0.27mg

Vitamin B6

19%0.25mg

Pyridoxine

0.27 mgvs0.25 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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30%120μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

120 μgvs89.3 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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68%61.4mg

Vitamin C

140%126mg

Ascorbic acid

61.4 mgvs126 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

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

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1347%1616μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

1616 μgvs144 μg

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

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Minerals

Amaranth Leavesvs Broccoli

30.5%305mg

Calcium

6.66%66.6mg

305 mgvs66.6 mg

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

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25.5%0.23mg

Copper

7.7%0.069mg

0.23 mgvs0.069 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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41%3.3mg

Iron

13%1.03mg

3.3 mgvs1.03 mg

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

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18.6%78mg

Magnesium

7.1%29.8mg

78 mgvs29.8 mg

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

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54.5%1.25mg

Manganese

13%0.3mg

1.25 mgvs0.3 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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10%71mg

Phosphorus

13.4%94mg

71 mgvs94 mg

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

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25.5%866mg

Potassium

13%448mg

866 mgvs448 mg

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

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2.3%1.28μg

Selenium

6.44%3.54μg

1.28 μgvs3.54 μg

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

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1.9%28.3mg

Sodium

3.1%46.8mg

28.3 mgvs46.8 mg

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

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11.6%1.28mg

Zinc

5.3%0.58mg

1.28 mgvs0.58 mg

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

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3.5%130g

Water

3.42%127g

130 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Amaranth Leaves vs Broccoli:

Raw Amaranth Leaves have 4.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 11.2 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Vitamin B1, 9 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Amaranth Leaves.
Both Raw Amaranth Leaves and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
Both Raw Amaranth Leaves as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Amaranth Leaves vs Broccoli:

Raw Amaranth Leaves have 4.6 times more Calcium, 3.3 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 4.2 times more Manganese, 1.9 times more Potassium and 2.2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Phosphorus, 2.8 times more Selenium and 1.7 times more Sodium than Raw Amaranth Leaves.
Both Raw Amaranth Leaves and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli contains 1.5 times more Energy, 31.5 times more Omega 3 and 1.7 times more Carbohydrate than Raw Amaranth Leaves.
Both Raw Amaranth Leaves and Raw Broccoli have similar amounts of Protein per 5 oz.
Both Raw Amaranth Leaves as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Amaranth LeavesVS Cooked Amaranth LeavesBroccoliVS Cooked Amaranth LeavesAmaranth LeavesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Amaranth LeavesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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