Comparing Nutrients in 1 pound Raw Amaranth VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Raw Amaranth	Tomato Paste	Recommended Dietary Allowance
Energy	58% 1683kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	66% 85.8g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 6.35g	% 1.36g	g per day for Men 19-50 years
Fiber	80% 30.4g	49% 18.6g	38g per day for Men 19-50 years
Protein	110% 61.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Tomato Paste	Recommended Dietary Allowance
Calcium	72% 721mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Amaranth vs Tomato Paste:

• 1 pound of Raw Amaranth has 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 10.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 3.3 times more Vitamin B3, 5.2 times more Vitamin C, 3.6 times more Vitamin E and more Vitamin K than Uncooked Amaranth Grain.
• 1 pound of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Uncooked Amaranth Grain as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Amaranth vs Tomato Paste:

• 1 pound of Raw Amaranth has 4.4 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 11 times more Manganese, 6.7 times more Phosphorus, 3.5 times more Selenium and 4.6 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2 times more Potassium and 14.8 times more Sodium than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Amaranth has 4.5 times more Energy, 14.9 times more Fat, 14.6 times more Saturated Fat, 6 times more Omega 3, 18 times more Omega 6, 3.5 times more Carbohydrate, 1.6 times more Fiber and 3.1 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 7.2 times more Sugars and 585 times more Fructose than Uncooked Amaranth Grain.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6