Comparing Nutrients in 5 ounces Raw Amaranth VS Arrowroot flour

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Arrowroot flour	0%	0%	100%

Macro Nutrients

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Energy	18% 526kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.95g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	96% 125g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	0.02% 0.014g	NA	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.18% 1.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	0.55% 0.007mg	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	29% 116μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Calcium	22.5% 225mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	6.3% 0.057mg	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	135% 10.8mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	29% 0.67mg	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	113% 790mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	0.46% 15.6mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.44% 16g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 116 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 11.2 times more Vitamin B5, 118.2 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Arrowroot flour.
• Both Uncooked Amaranth Grain as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Amaranth vs Arrowroot flour:

• Uncooked Amaranth Grain has 4 times more Calcium, 13.1 times more Copper, 23.1 times more Iron, 82.7 times more Magnesium, 7.1 times more Manganese, 111.4 times more Phosphorus, 46.2 times more Potassium and 41 times more Zinc than Arrowroot flour.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Amaranth Grain has 70.2 times more Fat, 76.8 times more Saturated Fat, 4.7 times more Omega 3, 76 times more Omega 6, 2 times more Fiber and 45.2 times more Protein than Arrowroot flour.
• While Arrowroot flour contains 1.4 times more Carbohydrate than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Arrowroot flour have similar amounts of Energy per 5 oz.
• Both Uncooked Amaranth Grain as well as Arrowroot flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.