Comparing Nutrients in 5 ounces Oranges VS Cooked Amaranth

Macros Ratio

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

Macro Nutrients

	Oranges	Cooked Amaranth	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	1.8% 0.27mg	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

	Oranges	Cooked Amaranth	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	3.32% 123g	2.88% 107g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.9 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Cooked Amaranth Grain have similar amounts of Vitamin B3 and Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cooked Amaranth:

• Raw Oranges have 1.3 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 3.3 times more Copper, 21 times more Iron, 6.5 times more Magnesium, 34.2 times more Manganese, 10.6 times more Phosphorus, 11 times more Selenium and 12.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Amaranth Grain have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Amaranth Grain contains 2.2 times more Energy, 13.2 times more Fat, 1.6 times more Carbohydrate and 4 times more Protein than Raw Oranges.
• Both Raw Oranges and Cooked Amaranth Grain have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 5 oz.