Comparing Nutrients in 1 pound Cooked Amaranth VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	16% 463kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.17g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	39% 0.51mg	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	9.07% 36.3μg	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	10% 9.07mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	52% 0.47mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	88.7% 2.04mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.2% 341g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Canned Carrots with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Amaranth vs Canned Carrots with Liquids and Salt:

• 1 pound of Cooked Amaranth has 2.8 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.8 times more Vitamin B3 and 3.8 times more Vitamin E than Cooked Amaranth Grain.
• Both Cooked Amaranth and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Amaranth have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Cooked Amaranth Grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1 in one pound.

Comparing minerals per 1 pound for Cooked Amaranth vs Canned Carrots with Liquids and Salt:

• 1 pound of Cooked Amaranth has 1.5 times more Calcium, 1.4 times more Copper, 4 times more Iron, 7.2 times more Magnesium, 1.9 times more Manganese, 7.4 times more Phosphorus, 13.8 times more Selenium and 3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.3 times more Potassium and 40 times more Sodium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Amaranth has 4.4 times more Energy, 3.5 times more Carbohydrate and 6.6 times more Protein than Canned Carrots with Liquids and Salt.
• Both Cooked Amaranth and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein