Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Energy	12.7% 367kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	NA	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Calcium	13% 132mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Amaranth per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 1 pound of Canned Red Kidney Beans with Liquids has 7.1 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Amaranth.
• While 1 lb of Cooked Amaranth Grain contains 1.4 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.9 times more Potassium and 42.7 times more Sodium than Cooked Amaranth.
• While 1 lb of Cooked Amaranth Grain contains 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth contain similar levels of Copper and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2 times more Fiber and 1.4 times more Protein than Cooked Amaranth.
• While 1 lb of Cooked Amaranth Grain contains 1.3 times more Energy and 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.