Comparing Nutrients in 1 kilogram Raw Amaranth VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Amaranth	Almonds	Recommended Dietary Allowance
Energy	128% 3710kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	166% 216g	130g per day for Men 19-50 years
Sugars	23.3% 17g	60% 43.5g	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	1.5% 1.1g	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	% 2.7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 14g	% 39.5g	g per day for Men 19-50 years
Fiber	176% 67g	329% 125g	38g per day for Men 19-50 years
Protein	242% 136g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	205% 820μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	79.3% 12mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Almonds	Recommended Dietary Allowance
Calcium	159% 1590mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.05% 113g	1.2% 44g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 3.1 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 21.5 times more Vitamin E than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Raw Amaranth vs Almonds:

• Uncooked Amaranth Grain has 2.1 times more Iron, 1.5 times more Manganese and 4.6 times more Selenium than Almonds.
• While Almonds contain 1.7 times more Calcium, 2 times more Copper and 1.4 times more Potassium than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Almonds have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Amaranth Grain has 14 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 7.1 times more Fat, 2.6 times more Saturated Fat, 4.5 times more Omega 6, 2.6 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.