Comparing Nutrients in 5 ounces Cooked Amaranth VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	Navel Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	0% 0μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.88% 107g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cooked Amaranth Grain has 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Amaranth Grain.

Comparing minerals per 5 ounces for Cooked Amaranth vs Navel Oranges:

• Cooked Amaranth Grain has 3.8 times more Copper, 16.2 times more Iron, 5.9 times more Magnesium, 29.4 times more Manganese, 6.4 times more Phosphorus, more Selenium and 10.8 times more Zinc than Raw Navel Oranges.
• Both Cooked Amaranth Grain and Raw Navel Oranges have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Amaranth Grain has 2.1 times more Energy, 10.5 times more Fat, 1.5 times more Carbohydrate and 4.2 times more Protein than Raw Navel Oranges.
• Both Cooked Amaranth Grain and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
• Both Cooked Amaranth Grain as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.