Comparing Nutrients in 1 kilogram Cooked Amaranth VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1020kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	460% 598g	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	55.3% 21g	655% 249g	38g per day for Men 19-50 years
Protein	68% 38g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	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

	Cooked Amaranth	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	20.3% 752g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 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 Grain.

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

• Cooked Amaranth Grain has 1.7 times more Selenium and 6.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Grain.
• Both Cooked Amaranth Grain and Raw California Red Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Amaranth Grain has 6.3 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Energy, 3.2 times more Carbohydrate, 11.9 times more Fiber and 6.4 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.