Comparing Nutrients in 100 grams Raw Amaranth VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Amaranth	Almonds	Recommended Dietary Allowance
Energy	12.8% 371kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	7.24% 7g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	72.5% 12.3g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.95g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Almonds	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	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.5% 82μg	11% 44μg	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	171% 25.6mg	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	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	115% 1.03mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	26% 2.87mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 3.1 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 21.5 times more Vitamin E than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Raw Amaranth vs Almonds:

• Uncooked Amaranth Grain has 2.1 times more Iron, 1.5 times more Manganese and 4.6 times more Selenium than Almonds.
• While Almonds contain 1.7 times more Calcium, 2 times more Copper and 1.4 times more Potassium than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Almonds have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Amaranth Grain has 14 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 7.1 times more Fat, 2.6 times more Saturated Fat, 4.5 times more Omega 6, 2.6 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.