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

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Raw Amaranth	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	128% 3710kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	60.2% 58.4g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	25.8% 8.25g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	161% 27.4g	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	502% 653g	115% 149g	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	NA	38g per day for Men 19-50 years
Protein	242% 136g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Boiled Winged Beans with Salt	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	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.23mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	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	205% 820μg	25% 100μg	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	0% 0mg	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	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	159% 1590mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	583% 5.25mg	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	951% 76mg	541% 43.3mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	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	796% 5570mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	340% 187μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	261% 28.7mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	3.05% 113g	18% 672g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Raw 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 Raw Amaranth vs Boiled Winged Beans with Salt:

• 1 kilogram of Raw Amaranth has 1.6 times more Vitamin B2, 9.4 times more Vitamin B5, 12.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 2.5 times more Vitamin B1 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Uncooked Amaranth Grain as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Amaranth vs Boiled Winged Beans with Salt:

• 1 kilogram of Raw Amaranth has 1.8 times more Iron, 4.6 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 6.4 times more Selenium and 2 times more Zinc than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 1.5 times more Copper and 62.3 times more Sodium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Amaranth has 2.5 times more Energy, 1.2 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6, 4.4 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans with Salt.
• While 1 kg of Boiled Winged Beans with Salt contains 2.2 times more Omega 3 than Uncooked Amaranth Grain.