Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Energy	28% 810kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	NA	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	144% 187g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	55.3% 21g	38g per day for Men 19-50 years
Protein	93% 52.2g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Calcium	29% 290mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	21% 780g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Amaranth per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 7.1 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 1.4 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.9 times more Potassium and 42.7 times more Sodium than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth contain similar levels of Copper and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2 times more Fiber and 1.4 times more Protein than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 1.3 times more Energy and 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.