Comparing Nutrients in 500 calories Cooked Amaranth VS Oranges

Weight per 500 calories

• Cooked Amaranth: 490g
• Oranges: 1064g

Cooked Amaranth has 2.2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cooked Amaranth or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.13% 0.074mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	49% 0.64mg	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	27% 108μg	79.8% 319μg	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	629% 566mg	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	6.2% 0.93mg	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	53% 0.48mg	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	129% 10.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	11.6% 0.27mg	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	104% 725mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	9.96% 368g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Amaranth vs Oranges:

• Raw Oranges contain 12.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B9 and 2.1 times more Vitamin E than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Cooked Amaranth vs Oranges:

• Cooked Amaranth Grain has 1.5 times more Copper, 9.7 times more Iron, 3 times more Magnesium, 15.7 times more Manganese, 4.9 times more Phosphorus, 5.1 times more Selenium and 5.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.8 times more Calcium, 2.9 times more Potassium and 2.5 times more Water than Cooked Amaranth Grain.

Comparison of macro-nutrients per 500 calories:

• Cooked Amaranth Grain has 6.1 times more Fat and 1.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate and 2.5 times more Fiber than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Cooked Amaranth Grain as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.