Comparing Nutrients in 14 ounces Cooked Amaranth VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Energy	14% 405kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	6.46% 6.27g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	25% 9.53g	38g per day for Men 19-50 years
Protein	27% 15g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	18.3% 0.24mg	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	22% 87.3μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Calcium	18.7% 187mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	20% 0.18mg	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	104% 8.33mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	4.3% 0.099mg	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	84% 587mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.06% 298g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Amaranth vs Oranges:

• Cooked Amaranth Grain has 1.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 5.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Vitamin B3 and Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Cooked Amaranth vs Oranges:

• Cooked Amaranth Grain has 3.3 times more Copper, 21 times more Iron, 6.5 times more Magnesium, 34.2 times more Manganese, 10.6 times more Phosphorus, 11 times more Selenium and 12.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Amaranth Grain has 2.2 times more Energy, 13.2 times more Fat, 1.6 times more Carbohydrate and 4 times more Protein than Raw Oranges.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Cooked Amaranth Grain as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.