Comparing Nutrients in 100 grams Cooked Amaranth VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Energy	3.5% 102kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	7.24% 7g	97g per day for Men 19-50 years
Saturated Fat	NA	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	NA	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	50% 65.3g	130g per day for Men 19-50 years
Sugars	NA	2.33% 1.7g	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	0.014% 0.01g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	45.5% 0.59mg	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	5.5% 22μg	20.5% 82μg	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	4.67% 4.2mg	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	1.27% 0.19mg	7.93% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Raw Amaranth	Recommended Dietary Allowance
Calcium	4.7% 47mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	58.3% 0.53mg	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	26.3% 2.1mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	145% 3.33mg	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	21% 148mg	79.6% 557mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Raw Amaranth per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Amaranth versus 100 g of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Amaranth vs Raw Amaranth:

• 100 g of Uncooked Amaranth Grain contain 7.7 times more Vitamin B1, 9.1 times more Vitamin B2, 3.9 times more Vitamin B3, 5.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 6.3 times more Vitamin E than Cooked Amaranth Grain.
• 100 grams of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 100 grams for Cooked Amaranth vs Raw Amaranth:

• 100 grams of Cooked Amaranth have 6.7 times more Water than Raw Amaranth.
• While 100 g of Uncooked Amaranth Grain contain 3.4 times more Calcium, 3.5 times more Copper, 3.6 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Potassium, 3.4 times more Selenium and 3.3 times more Zinc than Cooked Amaranth Grain.

Comparison of macro-nutrients per 100 grams:

• 100 g of Uncooked Amaranth Grain contain 3.6 times more Energy, 4.4 times more Fat, 3.5 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Cooked Amaranth Grain.