Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Baked Red Potatoes	Cooked Amaranth	Recommended Dietary Allowance
Energy	12% 345kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.46% 6.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	57% 74g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	22% 8.33g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Amaranth	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	34.7% 2.78mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	NA	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.22% 304g	8.06% 298g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cooked Amaranth:

• Baked Whole Red Potatoes have 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, 6.8 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 2.4 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cooked Amaranth:

• Baked Whole Red Potatoes have 4 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 5.2 times more Calcium, 3 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 2.1 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Amaranth Grain have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Amaranth Grain contains 10.5 times more Fat and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Amaranth Grain have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 14 oz.