Comparing Nutrients in 1 pound Cooked Amaranth VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Energy	16% 463kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.17g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	NA	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.67g	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	0.063% 0.045g	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	% 1.22g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	25% 9.53g	80% 30.4g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	206% 2.7mg	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	25% 100μg	93% 372μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	21% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Calcium	21.3% 213mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	265% 2.4mg	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	119% 9.53mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	657% 15mg	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	96% 671mg	361% 2527mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.2% 341g	1.4% 51.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Raw Amaranth per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Amaranth versus 1 lb of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Amaranth vs Raw Amaranth:

• 1 lb of Uncooked Amaranth Grain contains 7.7 times more Vitamin B1, 9.1 times more Vitamin B2, 3.9 times more Vitamin B3, 5.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Amaranth Grain.
• 1 pound of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 1 pound for Cooked Amaranth vs Raw Amaranth:

• 1 pound of Cooked Amaranth has 6.7 times more Water than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 3.4 times more Calcium, 3.5 times more Copper, 3.6 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Potassium, 3.4 times more Selenium and 3.3 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Uncooked Amaranth Grain contains 3.6 times more Energy, 4.4 times more Fat, 3.5 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Cooked Amaranth Grain.