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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Energy	42.8% 1240kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	8.53% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	31% 40g	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	NA	38g per day for Men 19-50 years
Protein	163% 91g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	148% 1.92mg	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	213% 850μg	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	13.3% 12mg	481% 433mg	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	9500% 11400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Calcium	66% 660mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	180% 1.62mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	385% 8.85mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	180% 6110mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	18% 669g	24.8% 917g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled California Red Kidney Beans has 4.8 times more Vitamin B1 and 3.4 times more Vitamin B5 than Amaranth Leaves.
• While 1 kg of Raw Amaranth Leaves contains more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 36.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.8 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Selenium than Amaranth Leaves.
• While 1 kg of Raw Amaranth Leaves contains 3.3 times more Calcium, 2.8 times more Manganese, 1.5 times more Potassium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 5.4 times more Energy, 16 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Protein than Amaranth Leaves.
• 1 kilogram of Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves provide inadequate amounts of Omega 6 in one kilogram.