Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Royal Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	113% 3290kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	95% 1.52g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	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	655% 249g	55.3% 21g	38g per day for Men 19-50 years
Protein	452% 253g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Royal 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	325% 3.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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

	Royal Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	131% 1310mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	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	1088% 87mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	580% 4060mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	3.2% 119g	20.3% 752g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Royal Red Kidney Beans 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 Royal Red Kidney Beans vs Cooked Amaranth:

• 1 kilogram of Royal Red Kidney Beans has 26 times more Vitamin B1, 10.9 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B6 and 17.9 times more Vitamin B9 than Cooked Amaranth.
• 1 kilogram of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 1 kilogram of Royal Red Kidney Beans has 2.8 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 10 times more Potassium and 3.1 times more Zinc than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 1.7 times more Selenium and 6.3 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 3.2 times more Energy, 3.1 times more Carbohydrate, 11.9 times more Fiber and 6.7 times more Protein than Cooked Amaranth.