Comparing Nutrients in 300 calories Raw Amaranth VS Boiled Carrots

Weight per 300 calories

• Raw Amaranth: 81g
• Boiled Carrots: 857g

Raw Amaranth has 10.6 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Raw Amaranth	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 23g	g per day for Men 19-50 years
Fiber	14.3% 5.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Boiled Carrots	Recommended Dietary Allowance
Calcium	13% 129mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	47.7% 201mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain more Vitamin A, 6 times more Vitamin B1, 2.3 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.8 times more Vitamin B9, 9.1 times more Vitamin C, 9.2 times more Vitamin E and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Amaranth vs Boiled Carrots:

• Uncooked Amaranth Grain has 2.9 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Calcium, 4.9 times more Potassium, 153.7 times more Sodium and 84.7 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 300 calories:

• Uncooked Amaranth Grain has 3.7 times more Fat, 4.6 times more Saturated Fat, 3 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 21.6 times more Sugars, 381.6 times more Fructose and 4.7 times more Fiber than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Uncooked Amaranth Grain as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.