Comparing Nutrients in 7 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	3.35% 97kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	28.5% 37g	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	13% 4.96g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	17.2% 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	19.3% 77.4μg	11% 43.7μg	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	107% 96mg	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	2.5% 0.38mg	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	7.94% 79.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	33% 0.3mg	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	2.23% 0.18mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	73.7% 1.7mg	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	4.8% 33.7mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Valencia Oranges as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 7 oz.