Comparing Nutrients in 1 pound Cooked Amaranth VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Amaranth	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	16% 463kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.17g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	21.3% 213mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	37.8% 0.34mg	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	38.6% 3.1mg	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	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.2% 341g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Amaranth vs Cooked Ripe Red Tomatoes:

• Cooked Amaranth Grain has 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.9 times more Vitamin E than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Cooked Amaranth vs Cooked Ripe Red Tomatoes:

• Cooked Amaranth Grain has 4.3 times more Calcium, 2 times more Copper, 3.1 times more Iron, 7.2 times more Magnesium, 8.1 times more Manganese, 5.3 times more Phosphorus, 11 times more Selenium and 6.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Potassium and 1.3 times more Water than Cooked Amaranth Grain.

Comparison of macro-nutrients per 1 pound:

• Cooked Amaranth Grain has 5.7 times more Energy, 14.4 times more Fat, 4.7 times more Carbohydrate, 3 times more Fiber and 4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Amaranth Grain as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.