Comparing Nutrients in 1 kilogram Raw Amaranth VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Navy Beans	26%	4%	70%

Macro Nutrients

	Raw Amaranth	Navy Beans	Recommended Dietary Allowance
Energy	128% 3710kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	467% 608g	130g per day for Men 19-50 years
Sugars	23.3% 17g	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 14g	% 33.3g	g per day for Men 19-50 years
Fiber	176% 67g	403% 153g	38g per day for Men 19-50 years
Protein	242% 136g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Navy Beans	Recommended Dietary Allowance
Calcium	159% 1590mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Navy Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Amaranth vs Navy Beans:

• 1 kilogram of Raw Amaranth has 1.2 times more Vitamin B2, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 59.5 times more Vitamin E than Navy Beans.
• While 1 kg of Raw Navy Beans contains 6.7 times more Vitamin B1, 2.4 times more Vitamin B3, 4.4 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• 1 kilogram of Raw Amaranth have insufficient amounts of Vitamin K
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin E
• Both Uncooked Amaranth Grain as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Amaranth vs Navy Beans:

• 1 kilogram of Raw Amaranth has 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Selenium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.6 times more Copper, 2.3 times more Potassium and 1.3 times more Zinc than Uncooked Amaranth Grain.
• Both Raw Amaranth and Navy Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Amaranth has 4.7 times more Fat, 8.6 times more Saturated Fat and 8.2 times more Omega 6 than Navy Beans.
• While 1 kg of Raw Navy Beans contains 12.8 times more Omega 3, 2.3 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Uncooked Amaranth Grain.
• Both Raw Amaranth and Navy Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6