Comparing Nutrients in 1 pound Oranges VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Oranges	Raw Amaranth	Recommended Dietary Allowance
Energy	7.35% 213kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	228% 296g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	10.6% 7.67g	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	NA	0.063% 0.045g	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	NA	% 1.22g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	28.6% 11g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	206% 2.7mg	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	34% 136μg	93% 372μg	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	268% 241mg	21% 19mg	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	5.44% 0.82mg	36% 5.4mg	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

	Oranges	Raw Amaranth	Recommended Dietary Allowance
Calcium	18% 181mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	265% 2.4mg	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	5.67% 0.45mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	657% 15mg	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	9.07% 63.5mg	361% 2527mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	118% 13mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.4% 51.2g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 12.7 times more Vitamin C than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.8 times more Vitamin B5, 9.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 6.6 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Raw Amaranth:

• Raw Oranges have 7.7 times more Water than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 4 times more Calcium, 11.7 times more Copper, 76.1 times more Iron, 24.8 times more Magnesium, 133.3 times more Manganese, 39.8 times more Phosphorus, 2.8 times more Potassium, 37.4 times more Selenium and 41 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 5.5 times more Sugars than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 7.9 times more Energy, 58.5 times more Fat, 97.3 times more Saturated Fat, 6 times more Omega 3, 152 times more Omega 6, 5.6 times more Carbohydrate, 2.8 times more Fiber and 14.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Uncooked Amaranth Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.