Comparing Nutrients in 300 calories Cooked Amaranth VS Red Kidney Beans

Weight per 300 calories

• Cooked Amaranth: 294g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 3.3 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.

Discover which food has more nutrients per 300 calories - Cooked Amaranth or Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	20% 11g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.98% 0.065mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 138mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	1.18% 17.6mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	5.97% 221g	0.28% 10.5g	3700g per day for Men 19-50 years

Cooked Amaranth VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Amaranth or Red Kidney Beans?

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

• 300 kcal of Raw Red Kidney Beans contain 12.3 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Cooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin E in 300 calories.

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

• 300 calories of Cooked Amaranth have 1.9 times more Calcium, 1.6 times more Magnesium, 2.5 times more Manganese, 1.2 times more Phosphorus and 5.7 times more Selenium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Copper and 3 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Red Kidney Beans contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red Kidney Beans contain 2.2 times more Fiber and 1.8 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.