Comparing Nutrients in 300 calories Raw Amaranth VS Boiled Red Kidney Beans

Weight per 300 calories

• Raw Amaranth: 81g
• Boiled Red Kidney Beans: 236g

Raw Amaranth has 2.9 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw Amaranth	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.04% 0.76g	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	0.011% 0.008g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.4g	46% 17.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	22% 0.28mg	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	16.6% 66.3μg	76.8% 307μg	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	3.77% 3.4mg	3.15% 2.83mg	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	6.4% 0.96mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 129mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	63.5% 0.57mg	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% 6.15mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	47.7% 201mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	49% 1.13mg	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	64.3% 450mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	4.27% 158g	3700g per day for Men 19-50 years

Raw Amaranth VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Raw Amaranth have 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 13.6 times more Vitamin E than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 4 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Raw Amaranth have insufficient amounts of Vitamin B3 and Vitamin K
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Uncooked Amaranth Grain as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Raw Amaranth have 1.9 times more Calcium, 1.9 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Selenium than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.3 times more Copper and 2.3 times more Potassium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Red Kidney Beans contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Amaranth have 8.8 times more Omega 6 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 11.7 times more Omega 3, 3.2 times more Fiber and 1.9 times more Protein than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Raw Amaranth provide inadequate amounts of Omega 3
• 300 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6