Comparing Nutrients in 1 kilogram Raw Amaranth VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Raw Amaranth	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	128% 3710kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	313% 303g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	137% 44g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1265% 20.2g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	64% 83g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	242% 136g	936% 524g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	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	412% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	220% 2.86mg	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	230% 920μg	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	7.78% 7mg	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	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	159% 1590mg	2134% 21340mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	1310% 11.8mg	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	1216% 97mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	431% 1810mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	1604% 37mg	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	690% 4830mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	987% 543μg	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	445% 49mg	11mg per day for Men 19-50 years
Water	3.05% 113g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Amaranth versus 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Amaranth vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Raw Amaranth has 3.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 6 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 4.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Uncooked Amaranth Grain as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Amaranth vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Raw Amaranth has 1.4 times more Magnesium and 25.4 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 13.4 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 2.9 times more Selenium and 1.7 times more Zinc than Uncooked Amaranth Grain.
• Both Raw Amaranth and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Amaranth has 7.9 times more Carbohydrate and 5.6 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.3 times more Energy, 4.3 times more Fat, 3 times more Saturated Fat, 48.2 times more Omega 3, 5.5 times more Omega 6 and 3.9 times more Protein than Uncooked Amaranth Grain.