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

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Cooked Amaranth	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	35% 1020kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	NA	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	NA	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	NA	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	162% 211g	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	100% 38g	38g per day for Men 19-50 years
Protein	68% 38g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	73% 0.95mg	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	365% 1460μg	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	4.44% 4mg	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 Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	250% 2.25mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	212% 4.87mg	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	98% 11mg	11mg per day for Men 19-50 years
Water	20.3% 752g	18.6% 688g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Amaranth versus 1 kg of Boiled Yardlong 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 Yardlong Beans with Salt:

• 1 kg of Boiled Yardlong Beans with Salt contains 14.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.6 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Yardlong Beans with Salt 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 Yardlong Beans with Salt:

• 1 kilogram of Cooked Amaranth has 1.8 times more Manganese and 2 times more Selenium than Boiled Yardlong Beans with Salt.
• While 1 kg of Boiled Yardlong Beans with Salt contains 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.3 times more Potassium, 40.2 times more Sodium and 1.3 times more Zinc than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Yardlong Beans with Salt contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Yardlong Beans with Salt contains 1.8 times more Fiber and 2.2 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Yardlong Beans with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.