Comparing Nutrients in 1 kilogram Cooked Amaranth VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Energy	35% 1020kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	NA	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	161% 27.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	502% 653g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	0.14% 0.1g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	55.3% 21g	176% 67g	38g per day for Men 19-50 years
Protein	68% 38g	242% 136g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	455% 5.9mg	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	55% 220μg	205% 820μg	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	46.7% 42mg	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	12.7% 1.9mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Calcium	47% 470mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	583% 5.25mg	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	263% 21mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	1449% 33.3mg	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	211% 1480mg	796% 5570mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	340% 187μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	261% 28.7mg	11mg per day for Men 19-50 years
Water	20.3% 752g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Raw Amaranth per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Amaranth versus 1 kg of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Amaranth vs Raw Amaranth:

• 1 kg of Uncooked Amaranth Grain contains 7.7 times more Vitamin B1, 9.1 times more Vitamin B2, 3.9 times more Vitamin B3, 5.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Amaranth Grain.
• 1 kilogram of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 1 kilogram for Cooked Amaranth vs Raw Amaranth:

• 1 kilogram of Cooked Amaranth has 6.7 times more Water than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 3.4 times more Calcium, 3.5 times more Copper, 3.6 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Potassium, 3.4 times more Selenium and 3.3 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Amaranth Grain contains 3.6 times more Energy, 4.4 times more Fat, 3.5 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Cooked Amaranth Grain.