Comparing Nutrients in 14 ounces Raw Amaranth VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Energy	50.8% 1472kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 259g	187% 243g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	11.5% 8.33g	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	0.055% 0.04g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 5.56g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	159% 60.3g	38g per day for Men 19-50 years
Protein	96% 54g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.35mg	121% 1.58mg	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	81.4% 325μg	391% 1564μg	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	18.5% 16.7mg	20% 18mg	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	31.5% 4.72mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Calcium	63% 631mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	378% 30.2mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	192% 4.4mg	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	316% 2211mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	135% 74.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Amaranth vs Red Kidney Beans:

• Uncooked Amaranth Grain has 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Amaranth vs Red Kidney Beans:

• Uncooked Amaranth Grain has 1.9 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Copper and 2.7 times more Potassium than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Amaranth Grain has 6.6 times more Fat, 9.5 times more Saturated Fat and 12 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 8.5 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.