Comparing Nutrients in 1 kilogram Cooked Amaranth Leaves VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves	32%	6%	62%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Amaranth Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.24% 210kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	460% 598g	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	NA	655% 249g	38g per day for Men 19-50 years
Protein	37.7% 21g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	154% 1390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	305% 3.97mg	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	143% 570μg	985% 3940μg	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	457% 411mg	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	NA	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 Leaves	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	209% 2090mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	1222% 11mg	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	283% 22.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	435% 10mg	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	103% 720mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	189% 6410mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth Leaves VS California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Amaranth Leaves vs California Red Kidney Beans:

• 1 kilogram of Cooked Amaranth Leaves has more Vitamin A and 9.1 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 26.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 12.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Boiled and Drained Amaranth Leaves.
• 1 kilogram of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Amaranth Leaves as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Amaranth Leaves vs California Red Kidney Beans:

• 1 kilogram of Cooked Amaranth Leaves has 7.8 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 7 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 5.6 times more Phosphorus, 2.3 times more Potassium, 3.6 times more Selenium and 2.9 times more Zinc than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and California Red Kidney Beans contain similar levels of Calcium and Manganese per one kilogram.
• 1 kilogram of Cooked Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 15.7 times more Energy, 84 times more Omega 3, 14.5 times more Carbohydrate and 11.5 times more Protein than Boiled and Drained Amaranth Leaves.
• 1 kilogram of Cooked Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Amaranth Leaves as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.