Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	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	9.33% 3.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	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% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.88% 107g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Amaranth:

• Raw Valencia Oranges have 1.3 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 4 times more Copper, 23.3 times more Iron, 6.5 times more Magnesium, 37.1 times more Manganese, 8.7 times more Phosphorus and 14.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia 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 2.1 times more Energy, 5.3 times more Fat, 1.6 times more Carbohydrate and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Amaranth Grain have similar amounts of Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 5 oz.