Comparing Nutrients in 1 kilogram Cooked Amaranth VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1020kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	55.3% 21g	226% 86g	38g per day for Men 19-50 years
Protein	68% 38g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 470mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.3% 752g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 16.1 times more Vitamin B2, 35.5 times more Vitamin B3, 11.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 185.1 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 1 kilogram for Cooked Amaranth vs Sunflower Seeds:

• Cooked Amaranth Grain has 15.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 12.1 times more Copper, 2.5 times more Iron, 5 times more Magnesium, 2.3 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium, 9.6 times more Selenium and 5.8 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 5.7 times more Energy, 32.6 times more Fat, 4.1 times more Fiber and 5.5 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Amaranth Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.