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

Weight per 100 calories

• Boiled Winged Beans with Salt: 68g
• Raw Amaranth: 27g

Uncooked Amaranth Grain has 2.5 times more energy per unit of mass than Boiled Winged Beans with Salt, which is high in comparison to other foods. Boiled Winged Beans with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Boiled Winged Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.46g	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	0.004% 0.003g	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	% 0.073g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	4.75% 1.8g	38g per day for Men 19-50 years
Protein	13% 7.22g	6.53% 3.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.75% 0.088mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.56mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	7.87% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	12.3% 0.16mg	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	5.53% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	9.66% 97mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	15.7% 0.14mg	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	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	39% 0.9mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	9.16% 5.04μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	0.072% 1.08mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	7.03% 0.77mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	0.082% 3.04g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans with Salt have 6.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 3.7 times more Vitamin B5, 5 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled Winged Beans with Salt have 2.3 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 1.4 times more Potassium, 157.1 times more Sodium, 1.3 times more Zinc and 15 times more Water than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.6 times more Selenium than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Uncooked Amaranth Grain have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Winged Beans with Salt have 2.1 times more Fat, 1.4 times more Saturated Fat, 5.6 times more Omega 3, 1.3 times more Omega 6 and 2 times more Protein than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 1.7 times more Carbohydrate than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Uncooked Amaranth Grain have similar amounts of Energy per 100 kcal.
• Both Boiled Winged Beans with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.