Comparing Nutrients in 300 calories Cooked Amaranth VS Sunflower Seeds

Weight per 300 calories

• Cooked Amaranth: 294g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 5.7 times more energy per unit of mass than Cooked Amaranth Grain, which is very high in comparison to other foods. Cooked Amaranth having average energy density.

Which food has more nutrients per 300 calories - Cooked Amaranth or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	16.3% 6.18g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.98% 0.065mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	53% 0.69mg	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	16% 64.7μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 138mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	103% 0.92mg	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	77.2% 6.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	43.6% 1mg	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	62% 435mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.18% 17.6mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	5.97% 221g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Amaranth vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 17.2 times more Vitamin B1, 2.8 times more Vitamin B2, 6.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 32.3 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 300 calories for Cooked Amaranth vs Sunflower Seeds:

• Cooked Amaranth Grain has 3.4 times more Calcium, 2.3 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus and 91 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper and 1.7 times more Selenium than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Amaranth Grain has 5.4 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Fat than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Amaranth Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.