Comparing Nutrients in 5 ounces Cooked Amaranth VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Amaranth	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5% 145kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	NA	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	39.5% 15g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Oil Roasted Sunflower Seeds	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.88% 107g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Amaranth vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 12.7 times more Vitamin B2, 17.6 times more Vitamin B3, 7 times more Vitamin B6, 10.6 times more Vitamin B9 and 191.2 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 5 ounces for Cooked Amaranth vs Oil Roasted Sunflower Seeds:

• Cooked Amaranth Grain has 48.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 12.1 times more Copper, 2 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 7.7 times more Phosphorus, 3.6 times more Potassium, 14.2 times more Selenium and 6.1 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 5.8 times more Energy, 32.5 times more Fat, 5 times more Fiber and 5.3 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Cooked Amaranth Grain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.