Comparing Nutrients in 1 pound Raw Amaranth VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Raw Amaranth	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	52% 67.8g	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	NA	38g per day for Men 19-50 years
Protein	110% 61.5g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Boiled Winged Beans with Salt	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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	16.4% 0.21mg	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	11.3% 45.4μg	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	0% 0mg	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	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	72% 721mg	64.4% 644mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	390% 3.5mg	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	431% 34.5mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	268% 1125mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	236% 5.44mg	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	361% 2527mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	1.4% 51.2g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Boiled Winged Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Amaranth versus 1 lb of Boiled Winged Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Amaranth vs Boiled Winged Beans with Salt:

• 1 pound of Raw Amaranth has 1.6 times more Vitamin B2, 9.4 times more Vitamin B5, 12.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 1 lb of Boiled Winged Beans with Salt contains 2.5 times more Vitamin B1 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Uncooked Amaranth Grain as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Amaranth vs Boiled Winged Beans with Salt:

• 1 pound of Raw Amaranth has 1.8 times more Iron, 4.6 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 6.4 times more Selenium and 2 times more Zinc than Boiled Winged Beans with Salt.
• While 1 lb of Boiled Winged Beans with Salt contains 1.5 times more Copper and 62.3 times more Sodium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Amaranth has 2.5 times more Energy, 1.2 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6, 4.4 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans with Salt.
• While 1 lb of Boiled Winged Beans with Salt contains 2.2 times more Omega 3 than Uncooked Amaranth Grain.