Comparing Nutrients in 1 kilogram Boiled Yardlong Beans with Salt VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	40.7% 1180kcal	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	3.63% 1.16g	NA	32g per day for Men 19-50 years
Omega 3	55% 0.88g	NA	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	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	100% 38g	55.3% 21g	38g per day for Men 19-50 years
Protein	148% 83g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	365% 1460μg	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	4.44% 4mg	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 Yardlong Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	42% 420mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	330% 26.4mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	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	259% 1810mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18.6% 688g	20.3% 752g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Cooked Amaranth per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yardlong Beans with Salt 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 Boiled Yardlong Beans with Salt vs Cooked Amaranth:

• 1 kilogram of Boiled Yardlong Beans with Salt has 14.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.6 times more Vitamin B9 than Cooked Amaranth.
• Both Boiled Yardlong Beans with Salt and Cooked Amaranth provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 1 kilogram for Boiled Yardlong Beans with Salt vs Cooked Amaranth:

• 1 kilogram of Boiled Yardlong Beans with Salt has 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus, 2.3 times more Potassium, 40.2 times more Sodium and 1.3 times more Zinc than Cooked Amaranth.
• While 1 kg of Cooked Amaranth Grain contains 1.8 times more Manganese and 2 times more Selenium than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Cooked Amaranth contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Beans with Salt has 1.8 times more Fiber and 2.2 times more Protein than Cooked Amaranth.
• Both Boiled Yardlong Beans with Salt and Cooked Amaranth offer comparable quantities of Energy and Carbohydrate per one kilogram.