Comparing Nutrients in 5 ounces Arrowroot flour VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Arrowroot flour	0%	0%	100%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Arrowroot flour	Cooked Amaranth	Recommended Dietary Allowance
Energy	17.4% 506kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Arrowroot flour	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	12.3% 0.16mg	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	2.5% 9.92μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowroot flour	Cooked Amaranth	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	23.5% 0.21mg	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	5.85% 0.47mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	52.6% 1.2mg	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	1% 7.1mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	0.46% 15.6mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.44% 16g	2.88% 107g	3700g per day for Men 19-50 years

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

• Cooked Amaranth Grain contains 15 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 22.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Arrowroot flour.

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

• Cooked Amaranth Grain contains 3.7 times more Copper, 6.4 times more Iron, 21.7 times more Magnesium, 1.8 times more Manganese, 29.6 times more Phosphorus, 12.3 times more Potassium, 12.3 times more Zinc and 6.6 times more Water than Arrowroot flour.
• Both Arrowroot flour and Cooked Amaranth Grain have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Arrowroot flour has 3.5 times more Energy, 4.7 times more Carbohydrate and 1.6 times more Fiber than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 15.8 times more Fat and 12.7 times more Protein than Arrowroot flour.
• Both Arrowroot flour as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 5 oz.