Comparing Nutrients in 500 calories Cooked Amaranth VS Canned Kidney Beans

Weight per 500 calories

• Cooked Amaranth: 490g
• Canned Kidney Beans: 595g

Cooked Amaranth has 1.2 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cooked Amaranth or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Amaranth	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	27% 10.3g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.13% 0.074mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	34% 0.44mg	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	27% 108μg	53.6% 214μg	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	7.94% 7.14mg	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	6.2% 0.93mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	89.3% 0.8mg	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	129% 10.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	43.5% 1mg	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	104% 725mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	9.96% 368g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Amaranth vs Canned Kidney Beans:

• Cooked Amaranth Grain has 1.3 times more Vitamin B6 and 7.8 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 2 times more Vitamin B9 than Cooked Amaranth Grain.

Comparing minerals per 500 calories for Cooked Amaranth vs Canned Kidney Beans:

• Cooked Amaranth Grain has 1.5 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Potassium, 59.9 times more Sodium and 1.3 times more Water than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Canned All Types Kidney Beans have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Amaranth Grain has 2.2 times more Fat than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Fiber and 1.7 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth Grain and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Amaranth Grain as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.