Comparing Nutrients in 100 grams Raw Amaranth VS Arrowroot flour

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Arrowroot flour	0%	0%	100%

Macro Nutrients

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Energy	12.8% 371kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	7.24% 7g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.3g	68% 88g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0.014% 0.01g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	0.38% 0.005mg	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	20.5% 82μg	1.75% 7μg	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	4.67% 4.2mg	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	7.93% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Arrowroot flour	Recommended Dietary Allowance
Calcium	16% 159mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	4.44% 0.04mg	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	95% 7.6mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	20.4% 0.47mg	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	79.6% 557mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	0.32% 11mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26% 2.87mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 116 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 11.2 times more Vitamin B5, 118.2 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Arrowroot flour.
• Both Uncooked Amaranth Grain as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Amaranth vs Arrowroot flour:

• Uncooked Amaranth Grain has 4 times more Calcium, 13.1 times more Copper, 23.1 times more Iron, 82.7 times more Magnesium, 7.1 times more Manganese, 111.4 times more Phosphorus, 46.2 times more Potassium and 41 times more Zinc than Arrowroot flour.

Comparison of macro-nutrients per 100 grams:

• Uncooked Amaranth Grain has 70.2 times more Fat, 76.8 times more Saturated Fat, 4.7 times more Omega 3, 76 times more Omega 6, 2 times more Fiber and 45.2 times more Protein than Arrowroot flour.
• While Arrowroot flour contains 1.4 times more Carbohydrate than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Arrowroot flour have similar amounts of Energy per 100 g.
• Both Uncooked Amaranth Grain as well as Arrowroot flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.