Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Raw Amaranth	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	161% 27.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	502% 653g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	23.3% 17g	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	0.14% 0.1g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	195% 74g	176% 67g	38g per day for Men 19-50 years
Protein	155% 86.7g	242% 136g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	455% 5.9mg	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	325% 1300μg	205% 820μg	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	46.7% 42mg	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	2% 0.3mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Raw Amaranth	Recommended Dietary Allowance
Calcium	28% 280mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	583% 5.25mg	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	368% 29.4mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	1449% 33.3mg	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	203% 1420mg	796% 5570mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	340% 187μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	261% 28.7mg	11mg per day for Men 19-50 years
Water	18% 669g	3.05% 113g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 6.6 times more Vitamin B5, 4.9 times more Vitamin B6, 3.5 times more Vitamin C and 39.7 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Raw Amaranth have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Uncooked Amaranth Grain contains 5.7 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 5.5 times more Magnesium, 7 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 15.6 times more Selenium and 2.7 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 4 times more Omega 3 than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 2.9 times more Energy, 14 times more Fat, 20.3 times more Saturated Fat, 25.6 times more Omega 6, 2.9 times more Carbohydrate, 5.3 times more Sugars and 1.6 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Amaranth offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6