Comparing Nutrients in 7 ounces Raw Amaranth VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Amaranth	Blanched Almonds	Recommended Dietary Allowance
Energy	25.4% 736kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.63% 3.35g	12.7% 9.2g	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	0% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 8.85g	g per day for Men 19-50 years
Fiber	35% 13.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	48% 27g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	17.6% 0.23mg	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	24.3% 97μg	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	0% 0mg	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	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Blanched Almonds	Recommended Dietary Allowance
Calcium	31.6% 316mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Amaranth versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Amaranth vs Blanched Almonds:

• 7 ounces of Raw Amaranth have 4.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 20 times more Vitamin E than Uncooked Amaranth Grain.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Uncooked Amaranth Grain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Raw Amaranth vs Blanched Almonds:

• 7 ounces of Raw Amaranth have 2.3 times more Iron, 1.8 times more Manganese and 5.8 times more Selenium than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.5 times more Calcium, 2 times more Copper and 1.3 times more Potassium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Blanched Almonds contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Amaranth have 10.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.6 times more Energy, 7.5 times more Fat, 2.7 times more Saturated Fat, 4.5 times more Omega 6, 2.7 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Uncooked Amaranth Grain.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3