Comparing Nutrients in 14 ounces Cooked Amaranth VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Amaranth	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 405kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	6.46% 6.27g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	111% 42g	38g per day for Men 19-50 years
Protein	27% 15g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.7% 187mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.06% 298g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Amaranth vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 12.7 times more Vitamin B2, 17.6 times more Vitamin B3, 7 times more Vitamin B6, 10.6 times more Vitamin B9 and 191.2 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 14 ounces for Cooked Amaranth vs Oil Roasted Sunflower Seeds:

• Cooked Amaranth Grain has 48.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 12.1 times more Copper, 2 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 7.7 times more Phosphorus, 3.6 times more Potassium, 14.2 times more Selenium and 6.1 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 5.8 times more Energy, 32.5 times more Fat, 5 times more Fiber and 5.3 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Cooked Amaranth Grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.