Comparing Nutrients in 100 grams 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	1.7% 49kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	14.4% 18.7g	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	6.58% 2.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	8.7% 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	9.75% 39μg	5.5% 22μg	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	54% 48.5mg	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	1.27% 0.19mg	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	4% 40mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	16.6% 0.15mg	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	1.13% 0.09mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	37% 0.85mg	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	2.43% 17mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Valencia Oranges as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 100 g.