Amaranth (100 g)

Rice, white,short grain
(100 g)

Wheat, soft,white (100 g)

Yellow corn
(100 g)

Oats
(100 g)

Protein

14.5 g

6.5g

10.7 g

9.4 g

16.9 g

Dietary Fiber

9.3 g

2.8 g

12.7 g

7.3 g

10.6 g

Fat

6.5 g

0.5 g

2.0g

4.7 g

6.9 g

Carbohydrates

66.2 g

79.2 g

75.4g

74.3g

66.3g

Calcium

153.0 mg

3.0 mg

34.0 mg

7.0 mg

54.0 mg

Iron

7.6 mg

4.23 mg

5.4 mg

2.7 mg

4.7 mg

Calories

374.0 kcal

358.0 kcal

340.0 kcal

365.0 kcal

389.0 kcal

Amaranth leaves, cooked, boiled, drained, without salt (100 g)

Swiss chard, cooked boiled, drained, without salt (100 g)

Spinach leaves, cooked, boiled, drained without salt (100 g)

Calories

21.0 kcal

20.0 kcal

23.0 kcal

Carbohydrates

4.1 g

4.1 g

3.8 g

Protein

2.1 g

1.9 g

3.0 g

Calcium

209.0 mg

58.0 mg

136.0 mg

Phosphorous

72.0 mg

33.0 mg

56.0 mg

Iron

2.3 mg

2.3 mg

3.6 mg

Vitamin C

41.1 mg

18.0 mg

9.8 mg

Dietary Fiber

n/a

2.1 g

2.4 g

Folate

57.0 mcg

9.0 mcg

146.0 mcg