Comparing Nutrients in 1 kilogram Raw Amaranth VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Raw Amaranth	Valencia Oranges	Recommended Dietary Allowance
Energy	128% 3710kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	242% 136g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	159% 1590mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	NA	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	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	3.05% 113g	23.3% 863g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.8 times more Vitamin B5, 9.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 11.5 times more Vitamin C than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Amaranth vs Valencia Oranges:

• Uncooked Amaranth Grain has 4 times more Calcium, 14.2 times more Copper, 84.6 times more Iron, 24.8 times more Magnesium, 144.9 times more Manganese, 32.8 times more Phosphorus, 2.8 times more Potassium and 47.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.6 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Amaranth Grain has 7.6 times more Energy, 23.4 times more Fat, 41.7 times more Saturated Fat, 2.6 times more Omega 3, 62.2 times more Omega 6, 5.5 times more Carbohydrate, 2.7 times more Fiber and 13 times more Protein than Raw Valencia Oranges.
• Both Uncooked Amaranth Grain as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.