Comparing Nutrients in 1 kilogram Cooked Amaranth VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked Amaranth	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1020kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	168% 219g	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	245% 93g	38g per day for Men 19-50 years
Protein	68% 38g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	80% 1.04mg	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	185% 740μg	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	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	291% 2.62mg	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	346% 27.7mg	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	111% 2.55mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	20.3% 752g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Boiled Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Amaranth versus 1 kg of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Boiled Royal Red Kidney Beans contains 6.3 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 1 kilogram of Cooked Amaranth has 1.5 times more Magnesium, 3.3 times more Manganese and 4.6 times more Selenium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.8 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Royal Red Kidney Beans contain similar levels of Calcium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Royal Red Kidney Beans contains 4.4 times more Fiber and 2.5 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.