Comparing Nutrients in 300 calories Raw Amaranth VS Arrowroot flour

Weight per 300 calories

• Raw Amaranth: 81g
• Arrowroot flour: 84g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Arrowroot flour	0%	0%	100%

Macro Nutrients

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.087% 0.084g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	57% 74g	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	7.5% 2.86g	38g per day for Men 19-50 years
Protein	19.6% 11g	0.45% 0.25g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	0.07% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	0.32% 0.004mg	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	1.47% 5.9μg	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	3.77% 3.4mg	0% 0mg	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	6.4% 0.96mg	NA	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	Arrowroot flour	Recommended Dietary Allowance
Calcium	13% 129mg	3.36% 33.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	3.73% 0.034mg	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	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	47.7% 201mg	0.6% 2.52mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	17% 0.39mg	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	0.6% 4.2mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	0.27% 9.24mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	0.53% 0.059mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.26% 9.55g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 111.6 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 10.8 times more Vitamin B5, 113.7 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Arrowroot flour.
• Both Uncooked Amaranth Grain as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Amaranth vs Arrowroot flour:

• Uncooked Amaranth Grain has 3.8 times more Calcium, 12.6 times more Copper, 22.2 times more Iron, 79.5 times more Magnesium, 6.8 times more Manganese, 107.2 times more Phosphorus, 44.4 times more Potassium and 39.5 times more Zinc than Arrowroot flour.

Comparison of macro-nutrients per 300 calories:

• Uncooked Amaranth Grain has 67.6 times more Fat, 73.9 times more Saturated Fat, 73.1 times more Omega 6, 1.9 times more Fiber and 43.5 times more Protein than Arrowroot flour.
• While Arrowroot flour contains 1.4 times more Carbohydrate than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Arrowroot flour have similar amounts of Energy per 300 kcal.
• Both Uncooked Amaranth Grain as well as Arrowroot flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.