Comparing Nutrients in 100 grams Cooked Amaranth VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.5% 102kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	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	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	5.53% 2.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	8.6% 0.11mg	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	2% 8μg	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	2.22% 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	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	11.4% 0.1mg	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	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	19.6% 0.45mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.03% 75g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Canned Carrots with Liquids and Salt per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Amaranth vs Canned Carrots with Liquids and Salt:

• 100 grams of Cooked Amaranth have 2.8 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Vitamin B3 and 3.8 times more Vitamin E than Cooked Amaranth Grain.
• Both Cooked Amaranth and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Amaranth have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Cooked Amaranth Grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1 in 100 grams.

Comparing minerals per 100 grams for Cooked Amaranth vs Canned Carrots with Liquids and Salt:

• 100 grams of Cooked Amaranth have 1.5 times more Calcium, 1.4 times more Copper, 4 times more Iron, 7.2 times more Magnesium, 1.9 times more Manganese, 7.4 times more Phosphorus, 13.8 times more Selenium and 3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Potassium and 40 times more Sodium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Canned Carrots with Liquids and Salt contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Amaranth have 4.4 times more Energy, 3.5 times more Carbohydrate and 6.6 times more Protein than Canned Carrots with Liquids and Salt.
• Both Cooked Amaranth and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein