Comparing Nutrients in 14 ounces Cooked Amaranth VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Amaranth	Valencia Oranges	Recommended Dietary Allowance
Energy	14% 405kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.46% 6.27g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	27% 15g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Valencia Oranges	Recommended Dietary Allowance
Calcium	18.7% 187mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.06% 298g	9.26% 343g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 14 ounces for Cooked Amaranth vs Valencia Oranges:

• Cooked Amaranth Grain has 4 times more Copper, 23.3 times more Iron, 6.5 times more Magnesium, 37.1 times more Manganese, 8.7 times more Phosphorus and 14.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Valencia Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Amaranth Grain has 2.1 times more Energy, 5.3 times more Fat, 1.6 times more Carbohydrate and 3.7 times more Protein than Raw Valencia Oranges.
• Both Cooked Amaranth Grain and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Cooked Amaranth Grain as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.