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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	42.8% 1240kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	144% 187g	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	245% 93g	55.3% 21g	38g per day for Men 19-50 years
Protein	163% 91g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	87% 1.13mg	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	185% 740μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	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

	Boiled California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	66% 660mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	166% 1.5mg	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	373% 30mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	371% 8.54mg	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	196% 1370mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18% 669g	20.3% 752g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Vitamin B6 per 1 kg.

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

• Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron and 3.1 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.4 times more Magnesium, 2.7 times more Manganese and 4.6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 1.2 times more Energy, 4.4 times more Fiber and 2.4 times more Protein than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 17.6 times more Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Carbohydrate per 1 kg.
• Both Boiled California Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 1 kg.