Comparing Nutrients in 1 kilogram Raw Amaranth VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	128% 3710kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	449% 583g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	0.14% 0.1g	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	% 2.7g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	176% 67g	655% 249g	38g per day for Men 19-50 years
Protein	242% 136g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	305% 3.96mg	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	205% 820μg	983% 3930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	79.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	159% 1590mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	1111% 10mg	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	951% 76mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	482% 11mg	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	796% 5570mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Raw Amaranth has 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 4.8 times more Vitamin B9 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• Both Uncooked Amaranth Grain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Raw Amaranth has 1.2 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.9 times more Copper and 2.6 times more Potassium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Amaranth has 15.6 times more Fat, 22.4 times more Saturated Fat and 28.2 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.6 times more Omega 3, 3.7 times more Fiber and 1.9 times more Protein than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6