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Comparing Nutrients in 500 calories Cooked QuinoaVS Cooked Amaranth

Weight per 500 calories

Cooked Quinoa
417g
Cooked Amaranth
490g

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Cooked Quinoavs Cooked Amaranth
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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8.25%8g
Fat
8%7.75g
8 gvs7.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3%0.96g
Saturated Fat
NA
0.96 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g
Omega 3
NA
0.35 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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24%4.06g
Omega 6
NA
4.06 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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68.3%88.8g
Carbohydrate
70.5%92g
88.8 gvs92 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5%3.63g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.63 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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30.7%11.7g
Fiber
27%10.3g
11.7 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.7%18.3g
Protein
33.3%18.6g
18.3 gvs18.6 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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37%0.45mg
Vitamin B1
6.13%0.074mg
Thiamine
0.45 mgvs0.074 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.3%0.46mg
Vitamin B2
8.3%0.11mg
Riboflavin
0.46 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.7%1.7mg
Vitamin B3
7.2%1.15mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs1.15 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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39.4%0.51mg
Vitamin B6
42.6%0.55mg
Pyridoxine
0.51 mgvs0.55 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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43.8%175μg
Vitamin B9
27%108μg
Folates and Folic Acid
175 μgvs108 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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17.5%2.63mg
Vitamin E
6.2%0.93mg
Tocopherols and Tocotrienols
2.63 mgvs0.93 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
7.1%71mg
Calcium
23%230mg
71 mgvs230 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89%0.8mg
Copper
81%0.73mg
0.8 mgvs0.73 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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77.6%6.2mg
Iron
129%10.3mg
6.2 mgvs10.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.5%267mg
Magnesium
76%319mg
267 mgvs319 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.63mg
Manganese
182%4.2mg
2.63 mgvs4.2 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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90%633mg
Phosphorus
104%725mg
633 mgvs725 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%717mg
Potassium
19.5%662mg
717 mgvs662 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.2%11.7μg
Selenium
49%27μg
11.7 μgvs27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.94%29mg
Sodium
1.96%29.4mg
29 mgvs29.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.3%4.54mg
Zinc
38.3%4.2mg
4.54 mgvs4.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.06%298g
Water
9.96%368g
298 gvs368 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 Quinoa vs Cooked Amaranth:
Comparing minerals per 500 calories for Cooked Quinoa vs Cooked Amaranth:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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