BNI™ 006.71c: Amaranth, uncooked (USDA)

refBNI™ 6.71c: Amaranth, uncooked, USDA, 2013.

Amaranth, uncooked (cooking increases volume by a factor of three, approximately).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 13.6 54.4 14.7 20.0 74.2 18.6
Carbohydrate* 63.4 253.6 68.4 55.0 204.1 51.0
Sugar 1.7 6.8 1.8 < 10.0 < 37.1 < 9.3
Fat 7.0 63.0 17.0 25.0 92.8 10.3
Saturated fat 1.5 13.5 3.6 < 10.0 < 37.1 < 4.1
Fiber 6.7 - 22.3 18.6 - 5.6
Sodium 0.004 - 0.2 < 18.6 - < 0.371
Misc 12.6 - - - - 17.0
Total 100.0 371.0 100.0 100.0 371.0 100.0
kJul - 1552.3 - - 1552.3 -
*Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 total fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
x (bad) Low in protein
x (bad) High in carbohydrate
(good) Very low in sugar
x (bad) Low in fat
(good) Low in saturated fat
(good) Adequate in fiber
(good) Extremely low in sodium
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10%
15%   
20%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * *
kcal per serving = 371.0 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 6.71
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 6.71
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 12.5 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 12.5 kcal Reduce BNI to 3.36
Burn those kcal out doing… 249 steps
or 4 minutes slow walking (~3.2km/h)
or 3 minutes fast walking (~5.6km/h)
or 1 minutes jogging (~8km/h)
or 3 minutes leisure cycling (<16km/h)
or 1 minutes swimming
or 1 minutes stair treadmill
Reduce kcal to 358.6 kcal per serving All reduce BNI to 3.36
358.6 kcal = energy for approximately 215 minutes (~ 3.6 hours)

References

UNITED STATES DEPARTMENT OF AGRICULTURE (2013). 20001, Amaranth, uncooked. USDA National Nutrient Database for Standard Reference, Release 26.


Author

Jose D PEREZGONZALEZ (2014). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.