Comparing Nutrients in 1 kilogram Raw Amaranth VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Amaranth	Oranges	Recommended Dietary Allowance
Energy	128% 3710kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	90% 118g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	242% 136g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	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	205% 820μg	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	159% 1590mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	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	951% 76mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	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	796% 5570mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	3.05% 113g	23.4% 868g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.8 times more Vitamin B5, 9.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 6.6 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 12.7 times more Vitamin C than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Raw Amaranth vs Oranges:

• Uncooked Amaranth Grain has 4 times more Calcium, 11.7 times more Copper, 76.1 times more Iron, 24.8 times more Magnesium, 133.3 times more Manganese, 39.8 times more Phosphorus, 2.8 times more Potassium, 37.4 times more Selenium and 41 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.7 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Amaranth Grain has 7.9 times more Energy, 58.5 times more Fat, 97.3 times more Saturated Fat, 6 times more Omega 3, 152 times more Omega 6, 5.6 times more Carbohydrate, 2.8 times more Fiber and 14.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.5 times more Sugars than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.