Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Energy	17% 490kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	55.3% 21g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	87% 1.13mg	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	98% 390μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Calcium	40% 400mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	166% 1.5mg	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	11.3% 0.9mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	371% 8.54mg	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	24.3% 170mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	NA	100% 55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20.3% 752g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.8 times more Vitamin B9 than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Amaranth Grain have similar amounts of Vitamin B3 per 1 kg.

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

• Raw Valencia Oranges have 1.3 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 4 times more Copper, 23.3 times more Iron, 6.5 times more Magnesium, 37.1 times more Manganese, 8.7 times more Phosphorus and 14.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Amaranth Grain have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Amaranth Grain contains 2.1 times more Energy, 5.3 times more Fat, 1.6 times more Carbohydrate and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Amaranth Grain have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 1 kg.