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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Boiled California Red Kidney Beans have 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 Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Vitamin B6 per 1 lb.

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

• Boiled California Red Kidney Beans have 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.
• While Cooked Amaranth Grain contains 1.4 times more Magnesium, 2.7 times more Manganese and 4.6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 1.2 times more Energy, 4.4 times more Fiber and 2.4 times more Protein than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 17.6 times more Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Carbohydrate per 1 lb.
• Both Boiled California Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 1 lb.