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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	40.7% 1180kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	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	162% 211g	502% 653g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	176% 67g	38g per day for Men 19-50 years
Protein	148% 83g	242% 136g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	365% 1460μg	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	4.44% 4mg	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	NA	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	42% 420mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	330% 26.4mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	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	259% 1810mg	796% 5570mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	340% 187μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	261% 28.7mg	11mg per day for Men 19-50 years
Water	18.6% 688g	3.05% 113g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Yardlong Beans with Salt has 1.8 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled Yardlong Beans with Salt.
• 1 kilogram of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Yardlong Beans with Salt 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 Yardlong Beans with Salt vs Raw Amaranth:

• 1 kilogram of Boiled Yardlong Beans with Salt has 60.3 times more Sodium than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 3.8 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium and 2.7 times more Zinc than Boiled Yardlong Beans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yardlong Beans with Salt has 2.1 times more Omega 3 than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 3.1 times more Energy, 15.6 times more Fat, 12.6 times more Saturated Fat, 26.1 times more Omega 6, 3.1 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Boiled Yardlong Beans with Salt.
• 1 kilogram of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6