Comparing Nutrients in 1 pound Raw Amaranth VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	204% 265g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	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	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	297% 113g	38g per day for Men 19-50 years
Protein	110% 61.5g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	138% 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	446% 1783μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	72% 721mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	504% 4.54mg	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	431% 34.5mg	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Royal Red Kidney Beans per 1 lb

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

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

• 1 pound of Raw Amaranth has 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 4.8 times more Vitamin B9 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• Both Uncooked Amaranth Grain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raw Amaranth has 1.2 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.9 times more Copper and 2.6 times more Potassium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Amaranth has 15.6 times more Fat, 22.4 times more Saturated Fat and 28.2 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.6 times more Omega 3, 3.7 times more Fiber and 1.9 times more Protein than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6