Comparing Nutrients in 1 pound Raw Amaranth VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Amaranth	Oranges with Peel	Recommended Dietary Allowance
Energy	58% 1683kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	110% 61.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	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	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	72% 721mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	26% 889mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Amaranth vs Oranges with Peel :

• 1 pound of Raw Amaranth has 4 times more Vitamin B2, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 6.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 16.9 times more Vitamin C than Uncooked Amaranth Grain.
• Both Raw Amaranth and Oranges with Peel provide similar amounts of Vitamin B1 per one pound.
• Both Uncooked Amaranth Grain as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Raw Amaranth vs Oranges with Peel :

• 1 pound of Raw Amaranth has 2.3 times more Calcium, 9.2 times more Copper, 9.5 times more Iron, 17.7 times more Magnesium, 25.3 times more Phosphorus, 2.6 times more Potassium, 26.7 times more Selenium and 26.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 7.3 times more Water than Uncooked Amaranth Grain.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Amaranth has 5.9 times more Energy, 23.4 times more Fat, 41.7 times more Saturated Fat, 2.6 times more Omega 3, 62.2 times more Omega 6, 4.2 times more Carbohydrate, 1.5 times more Fiber and 10.4 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6