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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Energy	19.4% 562kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	14% 18.2g	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	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	67% 0.87mg	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	96% 386μg	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	6.05% 5.44mg	218% 196mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4309% 5171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Calcium	30% 299mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	81.6% 0.73mg	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	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	175% 4mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	81.5% 2771mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.2% 416g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled California Red Kidney Beans has 4.8 times more Vitamin B1 and 3.4 times more Vitamin B5 than Amaranth Leaves.
• While 1 lb of Raw Amaranth Leaves contains more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 36.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 1.8 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Selenium than Amaranth Leaves.
• While 1 lb of Raw Amaranth Leaves contains 3.3 times more Calcium, 2.8 times more Manganese, 1.5 times more Potassium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 5.4 times more Energy, 16 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Protein than Amaranth Leaves.
• 1 pound of Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves provide inadequate amounts of Omega 6 in one pound.