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Compare Nutrients in 100 grams Cooked QuinoaVS Cooked Amaranth

Macros Ratio

ProteinsFatsCarbs

Cooked Quinoa
15%
14%
71%
Cooked Amaranth
15%
14%
71%

Vitamins

100gRDA for Men 19-30 years
Cooked QuinoaCooked Amaranth
Vitamin A
0%
NA
0 μgNA μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
8.9%
1.25%
0.107 mg0.015 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.46%
1.7%
0.11 mg0.022 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.58%
1.47%
0.412 mg0.235 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.46%
8.7%
0.123 mg0.113 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
NA
0 μgNA μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
NA
0 mgNA mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
NA
0 IUNA IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
4.2%
1.27%
0.63 mg0.19 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
NA
0 μgNA μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
10.5%
5.5%
42 μg22 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cooked QuinoaCooked Amaranth
Calcium
1.7%
4.7%
17 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21%
16.6%
0.192 mg0.149 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
18.6%
26%
1.49 mg2.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
16%
16%
64 mg65 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27%
37%
0.631 mg0.854 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
21.7%
21%
152 mg148 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
3.66%
2.87%
172 mg135 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
5.1%
10%
2.8 μg5.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.47%
0.4%
7 mg6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.9%
7.8%
1.09 mg0.86 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cooked Quinoa vs Cooked Amaranth:
Cooked Quinoa has 7.1 times more Thiamine, 5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.3 times more Vitamin E and 1.9 times more Folate than Cooked Amaranth Grain. Both Cooked Quinoa and Cooked Amaranth Grain have similar amounts of Vitamin B6 per 100g.

Comparing minerals per 100 grams for Cooked Quinoa vs Cooked Amaranth:
Cooked Quinoa has 1.3 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Cooked Amaranth Grain. While Cooked Amaranth Grain contains 2.8 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese and 2 times more Selenium than Cooked Quinoa. Both Cooked Quinoa and Cooked Amaranth Grain have similar amounts of Magnesium and Phosphorus per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Cooked QuinoaCooked Amaranth
Fat
1.98%
1.63%
1.92 g1.58 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
7.86%
6.8%
4.4 g3.8 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16%
14%
21.3 g18.69 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
4.14%
3.5%
120 kcal102 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.2%
NA
0.87 gNA gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.37%
5.53%
2.8 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
NA
0 mgNA mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.72%
NA
0.231 gNA gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.3%
NA
0.085 gNA gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.73%
NA
0.974 gNA gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.94%
2.03%
71.61 g75.16 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Cooked Quinoa has 1.2 times more Fat and 1.3 times more Fiber than Cooked Amaranth Grain. Both Cooked Quinoa and Cooked Amaranth Grain have similar amounts of Protein, Carbohydrate, Energy and Water per 100g.