Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	45% 1310kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	6.46% 6.27g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	57% 74g	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	260% 99g	22% 8.33g	38g per day for Men 19-50 years
Protein	173% 97g	27% 15g	56g per day for Men 19-50 years

Vitamins

	California 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	175% 2.1mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	34.5% 0.45mg	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	391% 1564μg	22% 87.3μg	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	20% 18mg	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	5.03% 0.75mg	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

	California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	77.4% 774mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	65.7% 0.59mg	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	464% 37mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	147% 3.4mg	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	230% 1607mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Amaranth per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 35.3 times more Vitamin B1, 10 times more Vitamin B2, 8.8 times more Vitamin B3, 3.5 times more Vitamin B6 and 17.9 times more Vitamin B9 than Cooked Amaranth.
• 14 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 14 ounces of California Red Kidney Beans have 4.1 times more Calcium, 7.4 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Phosphorus, 11 times more Potassium and 3 times more Zinc than Cooked Amaranth.
• While 14 oz of Cooked Amaranth Grain contain 1.7 times more Selenium and 6.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Amaranth contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 3.2 times more Energy, 3.2 times more Carbohydrate, 11.9 times more Fiber and 6.4 times more Protein than Cooked Amaranth.