Comparing Nutrients in 5 ounces Carrots VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Carrots	Raw Amaranth	Recommended Dietary Allowance
Energy	2% 58kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	71% 92g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	3.3% 2.4g	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	1.08% 0.78g	0.02% 0.014g	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	% 0.84g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25% 9.5g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	29% 116μg	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	9.3% 8.36mg	6.6% 5.95mg	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	6.24% 0.94mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Raw Amaranth	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	82.7% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	205% 4.72mg	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	7.1% 49.6mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Raw Amaranth per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Carrots have more Vitamin A, 1.4 times more Vitamin C and more Vitamin K than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 5.3 times more Vitamin B5, 4.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Carrots.
• Both Carrots and Raw Amaranth provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Carrots as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carrots vs Raw Amaranth:

• 5 ounces of Carrots have 17.3 times more Sodium and 7.8 times more Water than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 4.8 times more Calcium, 11.7 times more Copper, 25.4 times more Iron, 20.7 times more Magnesium, 23.3 times more Manganese, 15.9 times more Phosphorus, 1.6 times more Potassium, 187 times more Selenium and 12 times more Zinc than Raw Carrots.
• 5 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carrots have 2.8 times more Sugars than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 9 times more Energy, 29.3 times more Fat, 45.6 times more Saturated Fat, 21 times more Omega 3, 27.4 times more Omega 6, 6.8 times more Carbohydrate, 2.4 times more Fiber and 14.6 times more Protein than Raw Carrots.
• 5 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein