Comparing Nutrients in 5 ounces Cooked Amaranth VS Raw Amaranth

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Energy	5% 145kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	NA	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	0.02% 0.014g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	25% 9.5g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	64.4% 0.84mg	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	7.8% 31μg	29% 116μg	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	6.6% 5.95mg	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	1.8% 0.27mg	11.2% 1.7mg	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	Raw Amaranth	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	82.7% 0.74mg	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	37.2% 2.98mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	205% 4.72mg	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	30% 210mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	2.88% 107g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Raw Amaranth per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Amaranth versus 5 oz of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Amaranth vs Raw Amaranth:

• 5 oz of Uncooked Amaranth Grain contain 7.7 times more Vitamin B1, 9.1 times more Vitamin B2, 3.9 times more Vitamin B3, 5.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Amaranth Grain.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 5 ounces for Cooked Amaranth vs Raw Amaranth:

• 5 ounces of Cooked Amaranth have 6.7 times more Water than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 3.4 times more Calcium, 3.5 times more Copper, 3.6 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Potassium, 3.4 times more Selenium and 3.3 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Uncooked Amaranth Grain contain 3.6 times more Energy, 4.4 times more Fat, 3.5 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Cooked Amaranth Grain.