Comparing Nutrients in 7 ounces Raw Amaranth VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Raw Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	25.4% 736kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	4.63% 3.35g	6.73% 4.9g	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	0.027% 0.02g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.78g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	48% 27g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	17% 0.22mg	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	40.7% 163μg	3.97% 16μg	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	9.26% 8.33mg	4.4% 3.97mg	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	15.7% 2.36mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	31.6% 316mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	22.7% 0.2mg	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	189% 15mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	39% 0.89mg	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	158% 1105mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Amaranth vs Canned Carrots with Liquids and Salt:

• Uncooked Amaranth Grain has 6.1 times more Vitamin B1, 7.4 times more Vitamin B2, 2.2 times more Vitamin B3, 10.5 times more Vitamin B5, 5.3 times more Vitamin B6, 10.3 times more Vitamin B9, 2.1 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Amaranth vs Canned Carrots with Liquids and Salt:

• Uncooked Amaranth Grain has 5.1 times more Calcium, 5.1 times more Copper, 14.6 times more Iron, 27.6 times more Magnesium, 7.4 times more Manganese, 27.9 times more Phosphorus, 2.9 times more Potassium, 46.8 times more Selenium and 9.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 60 times more Sodium and 8.2 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Amaranth Grain has 16.1 times more Energy, 50.1 times more Fat, 58.4 times more Saturated Fat, 5.3 times more Omega 3, 48.9 times more Omega 6, 12.2 times more Carbohydrate, 3.7 times more Fiber and 23.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Sugars than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.