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Comparing Nutrients in 300 calories Cooked QuinoaVS Cooked Amaranth

Weight per 300 calories

Cooked Quinoa
250g
Cooked Amaranth
294g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Quinoa or Cooked Amaranth?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa
15%
14%
71%
Cooked Amaranth
15%
14%
71%
300 kcal ▼

Macro Nutrients

Cooked Quinoavs Cooked Amaranth
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.95%4.8g
Fat
4.8%4.65g
4.8 gvs4.65 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
NA
0.58 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g
Omega 3
NA
0.21 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.3%2.44g
Omega 6
NA
2.44 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41%53.3g
Carbohydrate
42.3%55g
53.3 gvs55 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3%2.18g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.18 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
16.3%6.18g
7 gvs6.18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g
Protein
20%11g
11 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Quinoavs Cooked Amaranth
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.3%0.27mg
Vitamin B1
3.68%0.044mg
Thiamine
0.27 mgvs0.044 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.28mg
Vitamin B2
4.98%0.065mg
Riboflavin
0.28 mgvs0.065 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.44%1.03mg
Vitamin B3
4.3%0.69mg
Niacin, nicotinic acid, niacinamide
1.03 mgvs0.69 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.7%0.31mg
Vitamin B6
25.6%0.33mg
Pyridoxine
0.31 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.3%105μg
Vitamin B9
16%64.7μg
Folates and Folic Acid
105 μgvs64.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.5%1.58mg
Vitamin E
3.73%0.56mg
Tocopherols and Tocotrienols
1.58 mgvs0.56 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Quinoavs Cooked Amaranth
4.25%42.5mg
Calcium
14%138mg
42.5 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.3%0.48mg
Copper
48.7%0.44mg
0.48 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.6%3.73mg
Iron
77.2%6.18mg
3.73 mgvs6.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38%160mg
Magnesium
45.5%191mg
160 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68.6%1.58mg
Manganese
109%2.5mg
1.58 mgvs2.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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54.3%380mg
Phosphorus
62%435mg
380 mgvs435 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.6%430mg
Potassium
11.7%397mg
430 mgvs397 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
29.4%16μg
7 μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.17%17.5mg
Sodium
1.18%17.6mg
17.5 mgvs17.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg
Zinc
23%2.53mg
2.73 mgvs2.53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.84%179g
Water
5.97%221g
179 gvs221 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Quinoa vs Cooked Amaranth:
Comparing minerals per 300 calories for Cooked Quinoa vs Cooked Amaranth:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cooked QuinoaVS Raw KamutCooked AmaranthVS Raw KamutCooked QuinoaVS Arrowroot flourCooked AmaranthVS Arrowroot flour
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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