Comparing Nutrients in 300 calories Raw Amaranth VS Cooked Amaranth

Weight per 300 calories

• Raw Amaranth: 81g
• Cooked Amaranth: 294g

Raw Amaranth has 3.6 times more energy per 100g than Cooked Amaranth. It has high energy density when compared to other foods. Cooked Amaranth Grain having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Raw Amaranth	Cooked Amaranth	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	NA	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	42.3% 55g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	NA	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	0.011% 0.008g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.4g	16.3% 6.18g	38g per day for Men 19-50 years
Protein	19.6% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	3.68% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.98% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	25.6% 0.33mg	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	16.6% 66.3μg	16% 64.7μg	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	3.77% 3.4mg	NA	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	6.4% 0.96mg	3.73% 0.56mg	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	Cooked Amaranth	Recommended Dietary Allowance
Calcium	13% 129mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	48.7% 0.44mg	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% 6.15mg	77.2% 6.18mg	8mg per day for Men 19-50 years
Magnesium	47.7% 201mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	109% 2.5mg	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	64.3% 450mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	1.18% 17.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	5.97% 221g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.7 times more Vitamin E than Cooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Cooked Amaranth Grain have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Raw Amaranth vs Cooked Amaranth:

• Cooked Amaranth Grain contains 24.2 times more Water than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Cooked Amaranth Grain have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Uncooked Amaranth Grain has 1.2 times more Fat than Cooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Cooked Amaranth Grain have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Uncooked Amaranth Grain as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 300 kcal.