Comparing Nutrients in 5 ounces Sunflower Seeds VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Sunflower Seeds	Cooked Amaranth	Recommended Dietary Allowance
Energy	28.5% 828kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	NA	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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

	Sunflower Seeds	Cooked Amaranth	Recommended Dietary Allowance
Calcium	11% 111mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.88% 107g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 16.1 times more Vitamin B2, 35.5 times more Vitamin B3, 11.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 185.1 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Amaranth:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 12.1 times more Copper, 2.5 times more Iron, 5 times more Magnesium, 2.3 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium, 9.6 times more Selenium and 5.8 times more Zinc than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 15.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 5.7 times more Energy, 32.6 times more Fat, 4.1 times more Fiber and 5.5 times more Protein than Cooked Amaranth Grain.
• Both Dried Sunflower Seed Kernels and Cooked Amaranth Grain have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 5 oz.