Comparing Nutrients in 14 ounces Boiled Yardlong Beans with Salt VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	16% 468kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	199% 259g	130g per day for Men 19-50 years
Sugars	NA	9.25% 6.7g	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	0.055% 0.04g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 5.56g	g per day for Men 19-50 years
Fiber	39.7% 15g	70% 26.6g	38g per day for Men 19-50 years
Protein	58.8% 33g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	180% 2.35mg	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	145% 579μg	81.4% 325μg	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	1.76% 1.6mg	18.5% 16.7mg	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	31.5% 4.72mg	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 Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	16.7% 167mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	232% 2.1mg	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	131% 10.5mg	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	575% 13.2mg	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	103% 718mg	316% 2211mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	7.4% 273g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Raw Amaranth per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Yardlong Beans with Salt versus 14 oz of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Yardlong Beans with Salt vs Raw Amaranth:

• 14 ounces of Boiled Yardlong Beans with Salt have 1.8 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Amaranth.
• While 14 oz of Uncooked Amaranth Grain contain 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled Yardlong Beans with Salt.
• 14 ounces of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Yardlong Beans with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Yardlong Beans with Salt vs Raw Amaranth:

• 14 ounces of Boiled Yardlong Beans with Salt have 60.3 times more Sodium than Raw Amaranth.
• While 14 oz of Uncooked Amaranth Grain contain 3.8 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium and 2.7 times more Zinc than Boiled Yardlong Beans with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Yardlong Beans with Salt have 2.1 times more Omega 3 than Raw Amaranth.
• While 14 oz of Uncooked Amaranth Grain contain 3.1 times more Energy, 15.6 times more Fat, 12.6 times more Saturated Fat, 26.1 times more Omega 6, 3.1 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Boiled Yardlong Beans with Salt.
• 14 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6