Comparing Nutrients in 1 kilogram Raw Amaranth VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3710kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	154% 200g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	% 25g	g per day for Men 19-50 years
Fiber	176% 67g	226% 86g	38g per day for Men 19-50 years
Protein	242% 136g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	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	205% 820μg	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	159% 1590mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	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	951% 76mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	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	796% 5570mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.05% 113g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 1.3 times more Vitamin B5 and 3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.8 times more Vitamin B1, 1.8 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 29.6 times more Vitamin E than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Dried Sunflower Seed Kernels 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 Sunflower Seeds:

• Uncooked Amaranth Grain has 2 times more Calcium, 1.4 times more Iron and 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Amaranth Grain has 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 7.3 times more Fat, 3.1 times more Saturated Fat, 1.4 times more Omega 3, 8.4 times more Omega 6, 1.6 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.