Comparing Nutrients in 100 calories Oranges VS Raw Amaranth

Weight per 100 calories

• Oranges: 213g
• Raw Amaranth: 27g

Uncooked Amaranth Grain has 7.9 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Oranges or Raw Amaranth?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Oranges	Raw Amaranth	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0.63% 0.46g	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	NA	0.004% 0.003g	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	NA	% 0.073g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	4.75% 1.8g	38g per day for Men 19-50 years
Protein	3.57% 2g	6.53% 3.65g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.87% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	12.3% 0.16mg	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	16% 64μg	5.53% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Raw Amaranth	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.66% 0.21mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	39% 0.9mg	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	4.26% 29.8mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	9.16% 5.04μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.072% 1.08mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	7.03% 0.77mg	11mg per day for Men 19-50 years
Water	5% 185g	0.082% 3.04g	3700g per day for Men 19-50 years

Oranges VS Raw Amaranth Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges or Raw Amaranth?

Lets compare vitamin content per 100 calories of Oranges vs Raw Amaranth:

• 100 calories of Oranges have more Vitamin A, 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 100 times more Vitamin C than Raw Amaranth.
• Both Oranges and Raw Amaranth provide similar amounts of Vitamin B6 and Vitamin E per 100 calories.
• 100 calories of Raw Amaranth have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Oranges as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oranges vs Raw Amaranth:

• 100 calories of Oranges have 2 times more Calcium, 2.8 times more Potassium and 60.7 times more Water than Raw Amaranth.
• While 100 kcal of Uncooked Amaranth Grain contain 1.5 times more Copper, 9.6 times more Iron, 3.1 times more Magnesium, 16.9 times more Manganese, 5 times more Phosphorus, 4.7 times more Selenium and 5.2 times more Zinc than Raw Oranges.
• 100 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges have 1.4 times more Carbohydrate, 43.7 times more Sugars and 2.8 times more Fiber than Raw Amaranth.
• While 100 kcal of Uncooked Amaranth Grain contain 19.3 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
• Both Oranges and Raw Amaranth offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges provide inadequate amounts of Omega 6
• Both Raw Oranges as well as Uncooked Amaranth Grain provide inadequate amounts of Omega 3 in 100 calories.