Comparing Nutrients in 5 ounces Cooked Amaranth VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Amaranth	Almonds	Recommended Dietary Allowance
Energy	5% 145kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	NA	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Almonds	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.88% 107g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Almonds contain 13.7 times more Vitamin B1, 51.7 times more Vitamin B2, 15.4 times more Vitamin B3, 2 times more Vitamin B9 and 134.9 times more Vitamin E than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Almonds have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Cooked Amaranth vs Almonds:

• Cooked Amaranth Grain has 1.3 times more Selenium and 17 times more Water than Almonds.
• While Almonds contain 5.7 times more Calcium, 6.9 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 5.4 times more Potassium and 3.6 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 5.7 times more Energy, 31.6 times more Fat, 6 times more Fiber and 5.6 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Cooked Amaranth Grain as well as Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.