Comparing Nutrients in 500 calories Cooked Amaranth VS Tomatoes

Weight per 500 calories

• Cooked Amaranth: 490g
• Tomatoes: 2778g

Cooked Amaranth has 5.7 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Amaranth	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.13% 0.074mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.96% 368g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 14 times more Vitamin B1, 4.9 times more Vitamin B2, 14.3 times more Vitamin B3, 4 times more Vitamin B6, 3.9 times more Vitamin B9 and 16.1 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 500 calories for Cooked Amaranth vs Tomatoes:

• Cooked Amaranth Grain has 1.4 times more Iron, 1.3 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Copper, 9.9 times more Potassium, 4.7 times more Sodium and 7.1 times more Water than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Amaranth Grain has 1.4 times more Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Fiber and 1.3 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Amaranth Grain as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.