Comparing Nutrients in 1 kilogram Raw Amaranth VS Cooked Amaranth

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Uncooked Amaranth Grain has 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.

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

• Uncooked Amaranth Grain has 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.
• While Cooked Amaranth Grain contains 6.7 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Amaranth Grain has 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.
• Both Uncooked Amaranth Grain as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 1 kg.