The main part of the necessary substances a person receives with food. Not all food can be eaten in any quantities – it is known to everyone. Why? There is such a thing as the recommended daily intake of a particular substance. This is how much substance the human body needs to maintain optimal biochemical balance.
The biochemical balance ensures the stable functioning of all the vital systems – from cardiovascular to endocrine, from the central nervous to the musculoskeletal system. The lack of a substance leads to an imbalance, to the fact that some of the organs will not receive fully what they need. The result may be, for example, the thinning of some tissues, the inability to support the natural defense of the body, alkalization, oxidation of the environment and much more. As a result, there are processes that manifest themselves in the form of pain, the appearance of various formations from spots on the skin to tumors in the internal organs, etc., – diseases. When they progress as a result of a lack of some element, they write in a history: “Calcium deficiency” or “Vitamin K deficiency”.
In order to avoid a deficit, you need to ensure that with food everything that he needs, in the required quantity, gets into the body. And here we introduce the concept of nutritional value. It is determined by two criteria:
How many human substances are contained in the product.
How rarely are these substances found in food products for human consumption.
Nutritional value of amaranth
Amaranth has a nutritional value above the average, because it contains many useful elements, and some of them are rare. Naturally, in different products of amaranth are not the same substances, and amarant1 their number also varies. We will tell about the content of carbohydrates, fats, proteins and amino acids, vitamins and multivitamins, micro and macro elements in the most common products of amaranth. And today’s material will be devoted to two of them – porridge made from amaranth seeds and amaranth flakes – to eternal rivals when it comes to a diet breakfast.
So that readers can themselves evaluate the nutritional value of amaranth, we will refer to the daily intake rate. Since the daily dose depends on gender, build, activity and type of human activity, let’s take as an example an adult, moderately active woman, an intellectual worker whose energy costs are about 2000 calories per day.
Important! For men, the rate will be about 10-15% more than this, depending on physical activity. For physically active women, the daily rate will be about 5-7% higher than indicated.
We also draw your attention to the fact that the daily doses are indicated for people who do not suffer from any acute, chronic diseases and impairments in the functioning of any vital activity system.
Nutritional value of amaranth porridge
The seeds of amaranth boiled to relative softness without any additives (including salt, sugar, butter and other fats, etc.) are meant. The number of substances is indicated for convenience, based not on 100, but on 200 g of the product, since 100 g of amaranth porridge is too small for an adult. If you want to calculate the nutritional value of this dish per 100 g, simply divide all the given figures by two.
The total energy value (that is, how much energy a person receives by eating 200 g of cereal from amaranth seeds) – 204 calories. This is about 10% of the daily requirement.
Interesting! It is believed that for breakfast you need to eat about 30-40% of the daily rate.
Of these 204 calories:
- 132.72 calories provide carbohydrates contained in amaranth seed porridge;
- 30.4 calories provide proteins;
- 28.44 calories provide fats.
However, it is wrong to assume that a person gets 204 calories from 200 g of cereal, then 132 calories is 132 g of product. Nothing like this. 150 grams of 200 grams of porridge takes water, which does not give any calories to a person. As for the energy supplying substances, then:
- carbohydrates in porridge only 37.38 g (which is 13% of the required daily intake of carbohydrates);
- proteins – 7.6 g (which is also not as small as it seems, and also makes up 13% of the daily norm);
- fat – 3.16 g (and this is 5% of the daily fat intake).
Also in the porridge from the seeds of amaranth there is a small percentage of vitamins. In addition to the above, the cooked seeds of amaranth contain special substances – 5 macronutrients and 5 microelements. These are minerals that are found everywhere in the environment, but are only digested as part of the food.
The composition of porridge from seeds of amaranth: detailed decoding
Proteins and fats contained in amaranth porridge are not particularly valuable from a nutritional point of view. They simply partially satisfy the body’s energy needs and the need for proteins and fats.
But from 37.38 g of carbohydrates, 4.2 g are dietary fibers. They are the main “carbohydrate” element in amaranth2 amaranth seeds and one of the elements that determines the nutritional value of this dish. Dietary fiber is the very fiber that is so often mentioned in diets. 4.2 g of dietary fiber make up 21% of the daily intake of this substance.
Another 32.46 grams of carbohydrates is starch, which also simply satisfies the body’s energy need, being processed into calories.
In the porridge from the seeds of amaranth there are two types of vitamins: vitamin E and five vitamins of group B.
Vitamin E is classified in some sources as “alpha tocopherol”. In the amaranth porridge found three components of this vitamin:
- Beta Tocopherol – 0.76 mg;
- Delta Tocopherol – 0.48 mg;
- gamma Tocopherol – 0.1 mg.
200 g of porridge from amaranth seeds satisfy the body’s need for vitamin E by 3%.
From group B vitamins, this dish contains the following:
- vitamin B6 (pyridoxine) in an amount of 0.23 mg, which is 12% of the daily human need;
- Vitamin B9 (refers to natural folates) – 44 micrograms, which is 11% of the daily requirement;
- Vitamin B1 (thiamine) – 0.03 mg, which is 2% of the daily dose;
- Vitamin B2 (riboflavin) – 0.04 mg, which is also 2% of the daily dose.
In addition, amaranth porridge contains 0.47 mg of vitamin PP (niacin), which also belongs to group B vitamins. 0.47 mg is 2% of the daily human need for this vitamin.
Minerals in food products are divided into macronutrients and trace elements. Macronutrients are those substances that are needed by the body in relatively large quantities. Trace elements, respectively, are called chemical elements that are present in the human body in microscopic element-p-1 doses and the need for which to satisfy for this reason is somewhat simpler. Although there are exceptions when it comes to elements that are rarely found in edible products.
Amaranth porridge is especially valuable in this particular variety of minerals. It contains a lot of phosphorus and magnesium. If the second occurs more or less often, then phosphorus-containing products are limited in quantity. And in 200 g of amaranth porridge of phosphorus 296 mg, which is 37% of the daily human need for phosphorus.
In addition, 200 g of this porridge contains:
- potassium in the amount of 270 mg – 11% of the daily requirement;
- magnesium in the amount of 137 mg is 33% of the daily dose of an adult;
- Calcium in the amount of 94 mg – 9% of the daily requirement;
- Sodium in the amount of 12 mg – 1% of the daily dose.
Almost completely 200 g of porridge from amaranth seeds satisfy the daily human need for manganese: it is 1.71 mg in this dish, which is 86% of the required daily amount. In addition to manganese, such porridge will provide the body with the following trace elements:
- selenium at 20% of the daily requirement (or 11 mg);
- iron 23% of the daily requirement (or 4.2 mg);
- zinc at 14% of the daily dose (or 1.72 mg).
- copper at 30% of the daily dose (or 0.3 mg);
This is a complete list of substances contained in amaranth seed porridge. Depending on it, you yourself can assess whether to enter this dish in the menu. And the same list will help determine the best way to supplement it. Perhaps at other times of the day you eat even less fat? Then add plenty of butter to the porridge. Or maybe you need glucose? It will help sugar or jam. If there is a need for vitamins – apples and other fruits are perfectly combined with both warm and cold amaranth porridge. And if minerals are needed, it can always be supplemented with nuts or corresponding dried fruits.
But some prefer the alternative – amaranth flakes. They are easier and faster to prepare: here they are definitely leading. What about their product value?
Nutritional value of amaranth flakes
Amaranth flakes are made from amaranth seeds through technical processing. In the production process, they are dried, chaff, grinded and steamed. As a result of the steam exposure, the grain softens (this is what allows you to spend less time on cooking). At the final stage of production, the flakes are heat treated. All this changes the properties of the product, as a result of which the composition of the flakes is not cardinal, but differs from the composition of amaranth seeds. As a result, the nutritional value of amaranth cereal porridge is also different.
Amaranth flakes, unlike amaranth seeds, can be eaten raw, so we give the characteristics of raw flakes. And since out of 200 g in porridge from amaranth seeds, 150 g is water, we give the characteristics of 50 g of dry amaranth flakes. If this amount of flakes is cooked, then about 200 grams of porridge will be obtained (provided that the boiled mass is not too thin and not quite thick).
Important! Most of the elements that disappear during heat treatment are lost at the stage of flake production, so the difference between raw flakes and slightly cooked ones is much smaller than the difference between raw amaranth seeds and porridge from them.
If you want to know the food value of 100 g of amaranth flakes, multiply all the indicators by two.
The total energy value of 50 g of amaranth flakes is 176.5 calories. This is 9% of the daily requirement. Of them:
- carbohydrates provide 123.3 calories;
- fats provide 31.5 calories;
- proteins – 31.08 calories.
At the same time 50 g of amaranth flakes:
- carbohydrates contains 35.58 g, which is 12% of the daily requirement;
- Protein contains 7.77 g – this is 13% of the daily protein intake;
- fat – 3.5 g, which is only 5% of the daily requirement.
Like amaranth porridge, amaranth flakes also contain a number of vitamins and macro- and microelements.
The composition of amaranth flakes: detailed transcript
There are fewer vitamins and minerals in amaranth flakes, but some of them are more important than minerals contained in amaranth porridge. This disadvantage is also compensated by the presence of some valuable fats, which are not found in amaranth porridge. But let’s go in order.
There are more dietary fibers in amaranth flakes than in porridge from amaranth seeds, but slightly – 4.75 g, which is 24% of the daily norm. But in the flakes there is no starch, which is important for those people who want to lose weight: starch is not a favorable product in diets designed for weight loss.
50 g of amaranth flakes in 3.5 g of fat contains:
- 1.38 g of polyunsaturated fatty acids, which is 6% of the daily human need for them;
- 1.07 g of monounsaturated fatty acids, which is 5% of the daily requirement;
- 0.66 g of saturated fatty acids, which is 3% of the daily requirement.
The difference of these fats from others is that they are involved in many organic processes that protect people. For example, polyunsaturated fatty acids contribute to the stable functioning of the immune system by producing fatty eicosanoids (for more information on the substances contained in amaranth that are useful for the immune system, see “Winter without colds with amaranth. Part 1. We develop strong immunity”).
Let us list for understanding exactly which acids are contained in each type of fat.
In polyunsaturated fats, linoleic acid (1.32 g) and linolenic acid (0.04 g) are registered in 50 g of amaranth flakes. Monounsaturated fats per 50 g of flakes contain 1.07 g of oleic acid and 0.01 g of palmitoleic acid. As for saturated fat, 50 g of flakes can boast four acids at once:
- palmitic – 0.56 g;
- stearic – 0.05 g;
- myristic – 0.01 g;
- lauric acid – also 0.01 g.
In the following materials, we will describe what functions each of these acids in the body performs and, in general, each of the substances that amaranth products contain.
Amaranth flakes slightly exceed vitamins from amaranth seeds by the amount of vitamins. In addition to vitamin E and vitamins of group B, flakes also contain vitamin C, vitamin K and a vitamin-like substance choline, which is also vitamin B4. 50 g of amaranth flakes account for the following amount of vitamins:
- Vitamin E – 0.66 mg, which is 4% of the daily requirement;
- vitamin K – 1.2 mcg, which is 1% of the daily requirement;
- Vitamin C – 1.25 mg, which is 1% of the daily requirement;
- Vitamin B1 (thiamine) – 0.04 mg, which is 3% of the daily requirement;
- Vitamin B2 (riboflavin) – 0.06 mg, which is also 3% of the daily requirement;
- Vitamin B6 (pyridoxine) – 0.04 mg, which is 2% of the daily requirement;
- Vitamin B9 (folate) – 5.5 µg, which is 1% of the daily requirement;
- Vitamin PP (niacin) – 1.3 mg, which is as much as 7% of the daily requirement.
As for vitamin B4 (choline), it is as much as 37.55 mg per 50 g of amaranth flakes (this is really a lot for flakes), and this amount is 8% of the daily amount of choline.
The composition and quantity of macronutrients in flakes practically does not differ from the composition and their quantity in amaranth porridge. Thus, 50 g of flakes contains:
- 165.5 mg of phosphorus (this is 21% of the daily dose of phosphorus);
- 176.5 mg of potassium (which is 7% of the daily intake of potassium);
- 12.5 mg of magnesium (3% of the daily dose);
- 17.5 mg of sodium (1% of the daily requirement);
- 8.5 mg of calcium (also 1% of the required daily amount).
With microelements, the situation is different. In amaranth flakes manganese is completely absent, but there is 35.35 mcg of selenium, which is 64% of its daily dose. In the table of food value, selenium is higher than manganese. In addition to selenium, there are three more trace elements:
- 0.11 mg of copper, which is 11% of the daily dose;
- 0.88 mg of iron, which is 5% of the daily dose of iron;
- 0.13 mg of zinc, which is 1% of the daily requirement.
We remind you that all these figures are relevant for 50 g of amaranth flakes, that is, for a fairly small portion. If you cook 75 g of flakes, multiply all the indicators by 1.5, and if 150 g, then you will need to multiply everything three times.
By the way, in this case, you eat more selenium than it should. It’s not scary: it is quite possible to use a little more of a substance, and it is quite clear that it is impossible to calculate everything exactly. Just try the next day to eat nothing high in selenium. The same applies to manganese in porridge from amaranth seeds, as well as any other elements, of which there is a lot of amaranth.
Conclusions: comparative characteristics
For a person who is simply looking for a tasty and healthy product for breakfast (or for dinner) and does not pursue any nutritional goals, amaranth porridge and amaranth flakes are equivalent.
Plus porridge from amaranth seeds is that it is a bit more nutritious, so it “suffices” for longer, with a not very 55d0babbactive lifestyle until dinner itself. However, this may be a minus, if you do not move in the first half of the day at all, and therefore you do not need energy in particular. In addition, selenium and manganese are more organically combined in amaranth porridge, and a high content of phosphorus is pleasing.
In turn, amaranth flakes partially provide the body with healthy fats, which is very important in the conditions of lack of these fats in products. Also amaranth flakes contain more vitamins, although their content is generally low. The value of amaranth flakes in comparison with other products (but not porridge from amaranth seeds) is in a large amount of phosphorus and selenium.
Important! If you are staying on flakes, try to cook them as little as possible. You can not cook at all. To do this, in the evening, soak them in cold water, and in the morning just bring the water to a temperature of 70-80 degrees and stir them for about 20 minutes. So they will retain more useful properties.
Amaranth flakes should be chosen for people who are trying to lose weight, and also lead a low-active lifestyle. If it is associated with sedentary mental work, be sure to add glucose, sucrose to the flakes.
We will write about the nutritional value of other amaranth products in subsequent articles and will definitely devote one of the materials to what is good, what is bad, and why all these substances that are contained in amaranth are generally needed. Follow our blog, experiment with amaranth – and be healthy!