Comparing Nutrients in 1 pound Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	52.7% 1529kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	7.4% 7.17g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	NA	32g per day for Men 19-50 years
Omega 3	101% 1.62g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	25% 9.53g	38g per day for Men 19-50 years
Protein	182% 102g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	37.6% 376mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	75% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.2% 341g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans 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 Red Kidney Beans vs Cooked Amaranth:

• 1 pound of Red Kidney Beans has 40.5 times more Vitamin B1, 9.8 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B6 and 17.9 times more Vitamin B9 than Cooked Amaranth.
• 1 pound of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 1.8 times more Calcium, 4.7 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 10.1 times more Potassium and 3.2 times more Zinc than Cooked Amaranth.
• While 1 lb of Cooked Amaranth Grain contains 1.7 times more Selenium and 6.4 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 3.3 times more Energy, 3.3 times more Carbohydrate, 7.2 times more Fiber and 5.9 times more Protein than Cooked Amaranth.