Comparing Nutrients in 1 kilogram Cooked Amaranth VS Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Energy	35% 1020kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	55.3% 21g	63% 24g	38g per day for Men 19-50 years
Protein	68% 38g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	47% 470mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.3% 752g	23.4% 868g	3700g per day for Men 19-50 years

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

• Cooked Amaranth Grain has 1.9 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 5.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Vitamin B3 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Cooked Amaranth vs Oranges:

• Cooked Amaranth Grain has 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.
• While Raw Oranges contain 1.3 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Amaranth Grain has 2.2 times more Energy, 13.2 times more Fat, 1.6 times more Carbohydrate and 4 times more Protein than Raw Oranges.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Cooked Amaranth Grain as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.