Comparing Nutrients in 1 kilogram Cooked Amaranth VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Cooked Amaranth	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	35% 1020kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	60.2% 58.4g	97g per day for Men 19-50 years
Saturated Fat	NA	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	NA	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	NA	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	115% 149g	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	NA	38g per day for Men 19-50 years
Protein	68% 38g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled Winged Beans with Salt	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	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	36% 0.47mg	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	25% 100μg	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	0% 0mg	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 Winged Beans with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	859% 7.73mg	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	541% 43.3mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	521% 12mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	20.3% 752g	18% 672g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Boiled Winged Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Amaranth vs Boiled Winged Beans with Salt:

• 1 kilogram of Cooked Amaranth has 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 19.7 times more Vitamin B1, 5.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Cooked Amaranth Grain.
• 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 Winged Beans with Salt:

• 1 kilogram of Cooked Amaranth has 1.2 times more Magnesium and 1.9 times more Selenium than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 3 times more Calcium, 5.2 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.1 times more Potassium, 41.5 times more Sodium and 1.7 times more Zinc than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Winged Beans with Salt contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Amaranth has 1.3 times more Carbohydrate than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 1.4 times more Energy, 3.7 times more Fat and 2.8 times more Protein than Cooked Amaranth Grain.