Comparing Nutrients in 7 ounces Cooked Amaranth VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Amaranth	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.98% 202kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.14g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	31.4% 41g	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	11% 4.17g	60% 23g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.47mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	123% 1.6mg	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	11% 43.7μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	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

	Cooked Amaranth	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.33% 93mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	404% 3.64mg	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	52% 4.17mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	182% 4.2mg	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	42% 294mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.03% 149g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Amaranth versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Amaranth vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, 13 times more Vitamin B2, 17.9 times more Vitamin B3, 7.1 times more Vitamin B6 and 10.8 times more Vitamin B9 than Cooked Amaranth Grain.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 7 ounces for Cooked Amaranth vs Toasted Sunflower Seeds:

• 7 ounces of Cooked Amaranth have 75.2 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 12.3 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 7.8 times more Phosphorus, 3.6 times more Potassium and 6.2 times more Zinc than Cooked Amaranth Grain.
• Both Cooked Amaranth and Toasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Energy, 35.9 times more Fat, 5.5 times more Fiber and 4.5 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.