Comparing Nutrients in 1 pound Raw Amaranth VS Cooked Amaranth

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Uncooked Amaranth Grain has 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.

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

• Uncooked Amaranth Grain has 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.
• While Cooked Amaranth Grain contains 6.7 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 1 pound:

• Uncooked Amaranth Grain has 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.
• Both Uncooked Amaranth Grain as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 1 lb.