Comparing Nutrients in 14 ounces Carrots VS Cooked Amaranth

Macros Ratio

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

Macro Nutrients

	Carrots	Cooked Amaranth	Recommended Dietary Allowance
Energy	5.6% 163kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.46% 6.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	57% 74g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	22% 87.3μg	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	26% 23.4mg	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	17.5% 2.6mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Amaranth	Recommended Dietary Allowance
Calcium	13% 131mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	65.7% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	147% 3.4mg	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	20% 139mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.06% 298g	3700g per day for Men 19-50 years

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

• Raw Carrots have 4.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 1.2 times more Vitamin B6 and 3.5 times more Vitamin E than Cooked Amaranth Grain.
• Both Raw Carrots and Cooked Amaranth Grain have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Carrots vs Cooked Amaranth:

• Raw Carrots have 2.4 times more Potassium and 11.5 times more Sodium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.4 times more Calcium, 3.3 times more Copper, 7 times more Iron, 5.4 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 55 times more Selenium and 3.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cooked Amaranth Grain have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.3 times more Fiber than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 2.5 times more Energy, 6.6 times more Fat, 2 times more Carbohydrate and 4.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 14 oz.