Comparing Nutrients in 300 calories Cooked Amaranth Leaves VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Cooked Amaranth Leaves: 1429g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids have 3.9 times more energy per unit of mass than Boiled and Drained Amaranth Leaves, which is average in comparison to other foods. Cooked Amaranth Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth Leaves	32%	6%	62%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Amaranth Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	9.45% 6.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	NA	42% 16g	38g per day for Men 19-50 years
Protein	54% 30g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	221% 1986μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	22.8% 0.3mg	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	204% 814μg	21.3% 85μg	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	652% 587mg	3.3% 2.96mg	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	NA	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth Leaves	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	299% 2986mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	60.5% 0.54mg	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	404% 32.3mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	535% 12.3mg	47% 1.08mg	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	147% 1029mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	269% 9157mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	35.3% 1307g	7.8% 289g	3700g per day for Men 19-50 years

Cooked Amaranth Leaves VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cooked Amaranth Leaves vs Canned Red Kidney Beans with Liquids:

• 300 calories of Cooked Amaranth Leaves have more Vitamin A, 7.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.8 times more Vitamin B5, 8.5 times more Vitamin B6, 9.6 times more Vitamin B9 and 198.2 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Vitamin B1 than Boiled and Drained Amaranth Leaves.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Amaranth Leaves as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Amaranth Leaves vs Canned Red Kidney Beans with Liquids:

• 300 calories of Cooked Amaranth Leaves have 27.8 times more Calcium, 4.1 times more Copper, 7 times more Iron, 7.1 times more Magnesium, 11.4 times more Manganese, 2.6 times more Phosphorus, 9.5 times more Potassium, 3.2 times more Selenium, 5.5 times more Zinc and 4.5 times more Water than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Sodium than Boiled and Drained Amaranth Leaves.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Amaranth Leaves have 3.7 times more Omega 6 and 1.6 times more Protein than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 13.2 times more Omega 3 than Boiled and Drained Amaranth Leaves.
• Both Cooked Amaranth Leaves and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Amaranth Leaves provide inadequate amounts of Omega 3
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6