Comparing Nutrients in 100 calories Boiled Winged Beans with Salt VS Cooked Amaranth

Weight per 100 calories

• Boiled Winged Beans with Salt: 68g
• Cooked Amaranth: 98g

Boiled Winged Beans with Salt have 1.4 times more energy per 100g than Cooked Amaranth. It has average energy density when compared to other foods. Cooked Amaranth Grain having average energy density.

Which food has more nutrients per 100 calories - Boiled Winged Beans with Salt or Cooked Amaranth?

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Winged Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	5.4% 2.06g	38g per day for Men 19-50 years
Protein	13% 7.22g	6.65% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	1.23% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.75% 0.088mg	1.66% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.56mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	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	1.7% 6.8μg	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	0% 0mg	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	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	9.66% 97mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37% 2.95mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	15% 63.7mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	15% 104mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	2% 73.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Winged Beans with Salt vs Cooked Amaranth:

• Boiled Winged Beans with Salt have 13.6 times more Vitamin B1, 4.1 times more Vitamin B2 and 2.5 times more Vitamin B3 than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 3.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Winged Beans with Salt.

Comparing minerals per 100 calories for Boiled Winged Beans with Salt vs Cooked Amaranth:

• Boiled Winged Beans with Salt have 2.1 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 1.4 times more Potassium and 28.8 times more Sodium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.7 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Selenium and 1.6 times more Water than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Cooked Amaranth Grain have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Winged Beans with Salt have 2.6 times more Fat and 1.9 times more Protein than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.8 times more Carbohydrate than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Cooked Amaranth Grain have similar amounts of Energy per 100 kcal.
• Both Boiled Winged Beans with Salt as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 100 kcal.