Comparing Nutrients in 300 calories Cooked Amaranth VS California Red Kidney Beans

Weight per 300 calories

• Cooked Amaranth: 294g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 3.2 times more energy per unit of mass than Cooked Amaranth Grain, which is high in comparison to other foods. Cooked Amaranth having average energy density.

Which food has more nutrients per 300 calories - Cooked Amaranth or California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	42% 54.4g	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	16.3% 6.18g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	20% 11g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.68% 0.044mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.98% 0.065mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	27.8% 0.36mg	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	16% 64.7μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	NA	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

	Cooked Amaranth	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 138mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	111% 1mg	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	77.2% 6.18mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	39.5% 0.91mg	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	62% 435mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.18% 17.6mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	5.97% 221g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Amaranth vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 10.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.5 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Cooked Amaranth vs California Red Kidney Beans:

• Cooked Amaranth Grain has 1.3 times more Magnesium, 2.8 times more Manganese, 5.6 times more Selenium and 20.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 2.3 times more Copper, 1.4 times more Iron and 3.4 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Amaranth Grain has 20.4 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Fiber and 2 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Amaranth Grain as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.