Comparing Nutrients in 1 pound Raw Amaranth VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Amaranth	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	58% 1683kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	9.2% 6.67g	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	110% 61.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	45.4% 0.59mg	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	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	72% 721mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Raw Amaranth has 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 5.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 9.5 times more Vitamin C and more Vitamin K than Uncooked Amaranth Grain.
• Both Raw Amaranth and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one pound.
• 1 pound of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Uncooked Amaranth Grain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Amaranth vs Cooked Chopped Frozen Broccoli:

• 1 pound of Raw Amaranth has 4.8 times more Calcium, 15.4 times more Copper, 12.5 times more Iron, 19.1 times more Magnesium, 14.9 times more Manganese, 11.4 times more Phosphorus, 3.6 times more Potassium, 26.7 times more Selenium and 10.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 8 times more Water than Uncooked Amaranth Grain.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Amaranth has 13.3 times more Energy, 58.5 times more Fat, 81.1 times more Saturated Fat, 210.5 times more Omega 6, 12.2 times more Carbohydrate, 2.2 times more Fiber and 4.4 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Raw Amaranth and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Sugars per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6