Comparing Nutrients in 100 calories Red Kidney Beans VS Cooked Amaranth

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cooked Amaranth: 98g

Red Kidney Beans have 3.3 times more energy per 100g than Cooked Amaranth. It has high energy density when compared to other foods. Cooked Amaranth Grain having average energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cooked Amaranth?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	5.4% 2.06g	38g per day for Men 19-50 years
Protein	12% 6.7g	6.65% 3.73g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.23% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	1.66% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	8.52% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.2% 117μg	5.4% 21.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	15% 63.7mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	36.4% 0.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.2% 120mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	2% 73.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cooked Amaranth Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cooked Amaranth?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Cooked Amaranth:

• 100 calories of Red Kidney Beans have 12.3 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.4 times more Vitamin B9 than Cooked Amaranth.
• Both Red Kidney Beans and Cooked Amaranth provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Cooked Amaranth:

• 100 calories of Red Kidney Beans have 1.4 times more Copper and 3 times more Potassium than Cooked Amaranth.
• While 100 kcal of Cooked Amaranth Grain contain 1.9 times more Calcium, 1.6 times more Magnesium, 2.5 times more Manganese and 5.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cooked Amaranth contain similar levels of Iron, Phosphorus and Zinc per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2.2 times more Fiber and 1.8 times more Protein than Cooked Amaranth.
• Both Red Kidney Beans and Cooked Amaranth offer comparable quantities of Energy and Carbohydrate per 100 calories.