Comparing Nutrients in 100 calories Cauliflower VS Cooked Amaranth

Weight per 100 calories

• Cauliflower: 400g
• Cooked Amaranth: 98g

Cooked Amaranth Grain has 4.1 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Cooked Amaranth?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Cauliflower	Cooked Amaranth	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	14% 18.3g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	5.4% 2.06g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	6.65% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	1.23% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	1.66% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	8.52% 0.11mg	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	57% 228μg	5.4% 21.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Amaranth	Recommended Dietary Allowance
Calcium	8.8% 88mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	15% 63.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	36.4% 0.84mg	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	25% 176mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	9.95% 368g	2% 73.7g	3700g per day for Men 19-50 years

Cauliflower VS Cooked Amaranth Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Cooked Amaranth?

Lets compare vitamin content per 100 calories of Cauliflower vs Cooked Amaranth:

• 100 calories of Cauliflower have 13.6 times more Vitamin B1, 11.1 times more Vitamin B2, 8.8 times more Vitamin B3, 6.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 1.7 times more Vitamin E than Cooked Amaranth.
• 100 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 100 calories for Cauliflower vs Cooked Amaranth:

• 100 calories of Cauliflower have 1.9 times more Calcium, 1.2 times more Phosphorus, 9 times more Potassium, 20.4 times more Sodium, 1.3 times more Zinc and 5 times more Water than Cooked Amaranth.
• While 100 kcal of Cooked Amaranth Grain contain 1.4 times more Manganese and 2.2 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Cooked Amaranth contain similar levels of Copper, Iron and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have 3.9 times more Fiber and 2.1 times more Protein than Cooked Amaranth.
• Both Cauliflower and Cooked Amaranth offer comparable quantities of Energy and Carbohydrate per 100 calories.