Comparing Nutrients in 14 ounces Oranges VS Cooked Amaranth

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

Comparing minerals per 14 ounces for Oranges vs Cooked Amaranth:

• Raw Oranges have 1.3 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 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.
• Both Raw Oranges and Cooked Amaranth Grain have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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