Comparing Nutrients in 1 kilogram Raw Amaranth VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Raw Amaranth	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	128% 3710kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	0.81% 0.26g	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	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	47.6% 62g	130g per day for Men 19-50 years
Sugars	23.3% 17g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 14g	% 0.2g	g per day for Men 19-50 years
Fiber	176% 67g	26.3% 10g	38g per day for Men 19-50 years
Protein	242% 136g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	159% 1590mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.05% 113g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Amaranth versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Amaranth vs Stewed Canned Tomatoes:

• 1 kilogram of Raw Amaranth has 2.5 times more Vitamin B1, 5.7 times more Vitamin B2, 1.3 times more Vitamin B3, 12.8 times more Vitamin B5, 34.8 times more Vitamin B6, 16.4 times more Vitamin B9 and 1.4 times more Vitamin E than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Vitamin C and more Vitamin K than Uncooked Amaranth Grain.
• 1 kilogram of Raw Amaranth have insufficient amounts of Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Uncooked Amaranth Grain as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Amaranth vs Stewed Canned Tomatoes:

• 1 kilogram of Raw Amaranth has 4.7 times more Calcium, 4.7 times more Copper, 5.7 times more Iron, 20.7 times more Magnesium, 56.5 times more Manganese, 27.9 times more Phosphorus, 2.5 times more Potassium, 31.2 times more Selenium and 16.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 55.3 times more Sodium and 8.1 times more Water than Uncooked Amaranth Grain.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Amaranth has 14.3 times more Energy, 36.9 times more Fat, 56.1 times more Saturated Fat, 14 times more Omega 3, 37 times more Omega 6, 10.5 times more Carbohydrate, 6.7 times more Fiber and 14.9 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.1 times more Sugars and 188 times more Fructose than Uncooked Amaranth Grain.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein