Comparing Nutrients in 1 kilogram Cooked Amaranth VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Amaranth	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	35% 1020kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	55.3% 21g	168% 64g	38g per day for Men 19-50 years
Protein	68% 38g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	92% 1.2mg	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	55% 220μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	240% 2.16mg	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	263% 21mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	187% 4.3mg	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	211% 1480mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	20.3% 752g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Amaranth vs Boiled Kidney Beans:

• Cooked Amaranth Grain has 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.9 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Cooked Amaranth vs Boiled Kidney Beans:

• Cooked Amaranth Grain has 1.3 times more Calcium, 1.5 times more Magnesium, 2 times more Manganese and 5 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper and 3 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Amaranth Grain has 3.2 times more Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Fiber and 2.3 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cooked Amaranth Grain as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.