Comparing Nutrients in 1 pound Cooked Amaranth VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Amaranth	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 463kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.17g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	78% 102g	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	25% 9.53g	111% 42g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	36.3% 0.47mg	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	25% 100μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	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

	Cooked Amaranth	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	146% 1.3mg	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	119% 9.53mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	62.7% 1.44mg	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	96% 671mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9.2% 341g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Amaranth vs Boiled California Red Kidney Beans:

• 1 lb of Boiled California Red Kidney Beans contains 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 1 pound for Cooked Amaranth vs Boiled California Red Kidney Beans:

• 1 pound of Cooked Amaranth has 1.4 times more Magnesium, 2.7 times more Manganese and 4.6 times more Selenium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron and 3.1 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled California Red Kidney Beans contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 4.4 times more Fiber and 2.4 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.