Comparing Nutrients in 1 pound Raw Amaranth VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	214% 278g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	13% 9.53g	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	0.063% 0.045g	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	% 1.22g	NA	g per day for Men 19-50 years
Sucrose	% 6.35g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	181% 69g	38g per day for Men 19-50 years
Protein	110% 61.5g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	139% 1.8mg	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	93% 372μg	447% 1787μg	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	21% 19mg	22.7% 20.4mg	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	36% 5.4mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Calcium	72% 721mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	431% 34.5mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	219% 5.04mg	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	361% 2527mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Uncooked Amaranth Grain has 1.9 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Copper and 2.7 times more Potassium than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Amaranth Grain has 6.6 times more Fat, 9.5 times more Saturated Fat and 12 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 8.5 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.