Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.
Buck- Male Female
Amaranth Wheat Millet Oats Quinoa RDA RDA
Nutrient Unit -------- ------- ------- ------- ------- ---- ------
Food energy KCal: 374.000 343.000 378.000 389.000 374.000 2900 2200
Protein Gms: 14.450 13.250 11.020 16.890 13.100 63 50
Total lipid (fat) Gms: 6.510 3.400 4.220 6.900 5.800 100 78
Carbohydrate, by diff. Gms: 66.170 71.500 72.850 66.270 68.900 470 366
Total saturated fat Gms: 1.662 0.741 0.723 1.217 0.590 33 25
Ttl monounsaturated fat Gms: 1.433 1.040 0.773 2.178 1.535
Ttl polyunsaturated fat Gms: 2.891 1.039 2.134 2.535 2.347
Cholesterol Mg : 0.000 0.000 0.000 0.000 0.000 300 300
Sodium Mg : 21.000 1.000 5.000 2.000 21.000 388 388
Total dietary fiber Gms: 15.200 10.000 8.500 5.900 25 25
Vitamin A Re : 0.000 0.000 0.000 0.000 0.000 1000 800
Vitamin A IU : 0.000 0.000 0.000 0.000 0.000
Alpha tocopherol Mg : 0.050 1.090 10 8.2
Ascorbic acid Mg : 4.200 0.000 0.000 0.000 0.000 60 60
Thiamin Mg : 0.080 0.101 0.421 0.763 0.198 1.2 1.1
Riboflavin Mg : 0.208 0.425 0.290 0.139 0.396 1.7 1.3
Niacin Mg : 1.286 7.020 4.720 0.961 2.930 20 15
Vitamin B6 Mg : 0.223 0.210 0.384 0.119 0.223 2 1.6
Folacin Mcg: 49.000 30.000 85.000 56.000 49.000 200 180
Nutrient Amaranth BuckWt Millet Oats Quinoa Male Female
Vitamin B12 Mcg: 0.000 0.000 0.000 0.000 0.000 6 6
Potassium Mg : 366.000 460.000 195.000 429.000 740.000 2000 2000
Calcium Mg : 153.000 18.000 8.000 54.000 60.000 1000 1000
Phosphorus Mg : 455.000 347.000 285.000 523.000 410.000 800 800
Magnesium Mg : 266.000 231.000 114.000 177.000 210.000 400 330
Iron Mg : 7.590 2.200 3.010 4.720 9.250 10 18
Zinc Mg : 3.180 2.400 1.680 3.970 3.300 15 12
Pantothenic acid Mg : 1.047 1.233 0.848 1.349 1.047 10 10
Copper Mg : 0.777 1.100 0.750 0.626 0.820 2 2
Manganese Mg : 2.260 1.300 1.632 4.916 2.260 3.5 3.5
Ash Gms: 3.040 2.100 3.250 1.720 2.900
Water Gms: 9.840 9.750 8.670 8.220 9.300
Food energy KJ : 1565.000 1437.000 1583.000 1629.000 1567.000
Caprylic acid (8:0) Gms: 0.035
Capric acid (10:0) Gms: 0.018
Lauric acid (12:0) Gms: 0.010 0.003 0.024
Myristic acid (14:0) Gms: 0.011 0.025 0.015
Palmitic acid (16:0) Gms: 1.284 0.450 0.528 1.034 0.541
Palmitoleic acid (16:1) Gms: 0.023 0.014 0.013 0.010
Nutrient Amaranth BuckWt Millet Oats Quinoa Male Female
Stearic acid (18:0) Gms: 0.220 0.047 0.154 0.065 0.049
Oleic acid (18:1) Gms: 1.433 0.988 0.739 2.165 1.525
Linoleic acid (18:2/n6) Gms: 2.834 0.961 2.015 2.424 2.214 3.0 2.5
Linolenic acid(18:3/n3) Gms: 0.057 0.078 0.118 0.111 0.133 2.0 1.6
Gadoleic acid (20:1) Gms: 0.020
Docosenoic acid (22:1) Gms: 0.012
Phytosterols Mg : 24.000
Histidine Gms: 0.389 0.309 0.236 0.405 0.314 0.95 0.76
Isoleucine Gms: 0.582 0.498 0.465 0.694 0.472 1.10 0.63
Leucine Gms: 0.879 0.832 1.400 1.284 0.786 1.00 0.88
Lysine Gms: 0.747 0.672 0.212 0.701 0.734 0.84 0.76
Methionine Gms: 0.226 0.172 0.221 0.312 0.262
Cystine Gms: 0.191 0.229 0.212 0.408
Methionine+Cystine Gms: 0.417 0.401 0.433 0.720 0.262 1.00 0.82
Phenylalanine Gms: 0.542 0.520 0.580 0.895 0.537
Tyrosine Gms: 0.329 0.241 0.340 0.573 0.367
Phenylalanine+Tyrosine Gms: 0.871 0.761 0.920 1.468 0.904 1.11 .88
Threonine Gms: 0.558 0.506 0.353 0.575 0.459 0.55 0.88
Tryptophan Gms: 0.181 0.192 0.119 0.234 1.100 0.50 0.40
Nutrient Amaranth BuckWt Millet Oats Quinoa Male Female
Valine Gms: 0.679 0.678 0.578 0.937 0.589 0.85 0.63
Arginine Gms: 1.060 0.982 0.382 1.192 0.918
Alanine Gms: 0.799 0.748 0.986 0.881 0.616
Aspartic acid Gms: 1.261 1.133 0.726 1.448 0.956
Glutamic acid Gms: 2.259 2.046 2.396 3.712 1.559
Glycine Gms: 1.636 1.031 0.287 0.841 0.681
Proline Gms: 0.698 0.507 0.877 0.934 0.407
Serine Gms: 1.148 0.685 0.644 0.750 0.484