Comparing Nutrients in 1 pound Raw Amaranth VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Amaranth	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	2.37% 0.76g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	91% 119g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	110% 61.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	NA	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	NA	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	NA	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	8.57% 7.7mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	72% 721mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	NA	11mg per day for Men 19-50 years
Water	1.4% 51.2g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Amaranth vs Frozen Roasted Potatoes with Salt:

• 1 pound of Raw Amaranth has 2.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Raw Amaranth vs Frozen Roasted Potatoes with Salt:

• 1 pound of Raw Amaranth has 10.6 times more Calcium and 15.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 74.5 times more Sodium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Amaranth has 2.9 times more Energy, 3.9 times more Fat, 8.7 times more Saturated Fat, 2.5 times more Carbohydrate, 2.4 times more Sugars, 2.6 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.