Comparing Nutrients in 1 kilogram Broccoli VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Broccoli	Raw Amaranth	Recommended Dietary Allowance
Energy	11.7% 340kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	161% 27.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	502% 653g	130g per day for Men 19-50 years
Sugars	23.4% 17g	23.3% 17g	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	9.38% 6.8g	0.14% 0.1g	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	% 4.9g	% 2.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 14g	g per day for Men 19-50 years
Fiber	68.4% 26g	176% 67g	38g per day for Men 19-50 years
Protein	50.4% 28g	242% 136g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	455% 5.9mg	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	158% 630μg	205% 820μg	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	991% 892mg	46.7% 42mg	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	52% 7.8mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Amaranth	Recommended Dietary Allowance
Calcium	47% 470mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	583% 5.25mg	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	91% 7.3mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1449% 33.3mg	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	94% 660mg	796% 5570mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	340% 187μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	261% 28.7mg	11mg per day for Men 19-50 years
Water	24% 893g	3.05% 113g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 21.2 times more Vitamin C and more Vitamin K than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Raw Amaranth:

• Raw Broccoli has 8.3 times more Sodium and 7.9 times more Water than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 3.4 times more Calcium, 10.7 times more Copper, 10.4 times more Iron, 11.8 times more Magnesium, 15.9 times more Manganese, 8.4 times more Phosphorus, 1.6 times more Potassium, 7.5 times more Selenium and 7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Omega 3 than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 10.9 times more Energy, 19 times more Fat, 12.8 times more Saturated Fat, 55.8 times more Omega 6, 9.8 times more Carbohydrate, 2.6 times more Fiber and 4.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Uncooked Amaranth Grain have similar amounts of Sugars per 1 kg.
• Both Raw Broccoli as well as Uncooked Amaranth Grain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.