Comparing Nutrients in 500 calories Cooked AmaranthVS Raw Spelt

Weight per 500 calories

Cooked Amaranth

490g

Raw Spelt

148g

Uncooked Spelt has 3.3 times more energy per unit of mass than Cooked Amaranth Grain, which is high in comparison to other foods. Cooked Amaranth having average energy density.

Which food has more nutrients per 500 calories - Cooked Amaranth or Raw Spelt?

Macros Ratio

Protein Fat Carbs

Cooked Amaranth

15%

14%

71%

Raw Spelt

16%

78%

500 kcal ▼

Macro Nutrients

Cooked Amaranthvs Raw Spelt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8%7.75g

Fat

3.7%3.6g

7.75 gvs3.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

1.88%0.6g

NA gvs0.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

6%0.096g

NA gvs0.096 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

10.4%1.76g

NA gvs1.76 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70.5%92g

Carbohydrate

80%104g

92 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

14%10g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs10 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.49%0.36g

≤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 gvs0.36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.24g

NA gvs1.24 g

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

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Sucrose

%0.87g

NA gvs0.87 g

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

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27%10.3g

Fiber

41.7%16g

10.3 gvs16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.3%18.6g

Protein

38.5%21.6g

18.6 gvs21.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Amaranthvs Raw Spelt

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.13%0.074mg

Vitamin B1

45%0.54mg

Thiamine

0.074 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.3%0.11mg

Vitamin B2

13%0.17mg

Riboflavin

0.11 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.2%1.15mg

Vitamin B3

63.3%10mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs10 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

31.7%1.6mg

Pantothenic acid

NA mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.6%0.55mg

Vitamin B6

26%0.34mg

Pyridoxine

0.55 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

51.3%15.4μg

Biotin

NA μgvs15.4 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27%108μg

Vitamin B9

16.6%66.6μg

Folates and Folic Acid

108 μgvs66.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.2%0.93mg

Vitamin E

7.8%1.17mg

Tocopherols and Tocotrienols

0.93 mgvs1.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

4.44%5.33μg

Phytomenadione or phylloquinone

NA μgvs5.33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Amaranthvs Raw Spelt

23%230mg

Calcium

4%40mg

230 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg

Copper

84%0.76mg

0.73 mgvs0.76 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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129%10.3mg

Iron

82%6.57mg

10.3 mgvs6.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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76%319mg

Magnesium

48%201mg

319 mgvs201 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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182%4.2mg

Manganese

192%4.4mg

4.2 mgvs4.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

302%136μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs136 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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104%725mg

Phosphorus

84.7%593mg

725 mgvs593 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.5%662mg

Potassium

17%574mg

662 mgvs574 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49%27μg

Selenium

31.5%17.3μg

27 μgvs17.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.96%29.4mg

Sodium

0.79%12mg

29.4 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.3%4.2mg

Zinc

44%4.85mg

4.2 mgvs4.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.96%368g

Water

0.44%16.3g

368 gvs16.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Amaranth vs Raw Spelt:

Cooked Amaranth Grain has 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Uncooked Spelt.
While Uncooked Spelt contains 7.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.8 times more Vitamin B3 and 1.3 times more Vitamin E than Cooked Amaranth Grain.

Comparing minerals per 500 calories for Cooked Amaranth vs Raw Spelt:

Cooked Amaranth Grain has 5.8 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Selenium and 22.6 times more Water than Uncooked Spelt.
Both Cooked Amaranth Grain and Uncooked Spelt have similar amounts of Copper, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Amaranth Grain has 2.2 times more Fat than Uncooked Spelt.
While Uncooked Spelt contains 1.5 times more Fiber than Cooked Amaranth Grain.
Both Cooked Amaranth Grain and Uncooked Spelt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cooked Amaranth Grain as well as Uncooked Spelt have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked AmaranthVS Arrowroot flourRaw SpeltVS Arrowroot flourCooked AmaranthVS Cooked SpeltRaw SpeltVS Cooked Spelt

Compare Foods

Comparing Nutrients in 500 calories Cooked AmaranthVS Raw Spelt

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Amaranth or Raw Spelt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: