Comparing Nutrients in 1 pound Raw Amaranth VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1683kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	69.8% 91g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	80% 30.4g	103% 39g	38g per day for Men 19-50 years
Protein	110% 61.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Calcium	72% 721mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 1.3 times more Vitamin B5 and 3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.8 times more Vitamin B1, 1.8 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 29.6 times more Vitamin E than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Raw Amaranth vs Sunflower Seeds:

• Uncooked Amaranth Grain has 2 times more Calcium, 1.4 times more Iron and 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Amaranth Grain has 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 7.3 times more Fat, 3.1 times more Saturated Fat, 1.4 times more Omega 3, 8.4 times more Omega 6, 1.6 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.