Comparing Nutrients in 1 pound Raw Amaranth VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Raw Amaranth	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	17.7% 5.67g	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	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	83.6% 109g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 6.35g	% 0.64g	g per day for Men 19-50 years
Fiber	80% 30.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	110% 61.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	72% 721mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Amaranth vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Uncooked Amaranth Grain has 5.4 times more Vitamin B2, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 2.6 times more Vitamin B9 and 11.9 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3, 1.8 times more Vitamin C and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Uncooked Amaranth Grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Amaranth vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Uncooked Amaranth Grain has 12.2 times more Calcium, 6.8 times more Copper, 12.3 times more Iron, 11.8 times more Magnesium, 21.2 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium, 37.4 times more Selenium and 8.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 87.3 times more Sodium and 5.9 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 1 pound:

• Uncooked Amaranth Grain has 2.5 times more Energy, 1.4 times more Fat, 2.6 times more Omega 3, 10.8 times more Omega 6, 2.7 times more Carbohydrate, 8 times more Sugars, 3.4 times more Fiber and 5.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Uncooked Amaranth Grain and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Saturated Fat per 1 lb.
• Both Uncooked Amaranth Grain as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.