Comparing Nutrients in 500 calories Cooked Amaranth VS Boiled California Red Kidney Beans

Weight per 500 calories

• Cooked Amaranth: 490g
• Boiled California Red Kidney Beans: 403g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Amaranth or Boiled California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Cooked Amaranth	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	69.5% 90g	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	27% 10.3g	99% 37.5g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled 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	6.13% 0.074mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	32.3% 0.42mg	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	74.6% 298μg	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	5.38% 4.84mg	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	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	129% 1.17mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	9.96% 368g	7.3% 270g	3700g per day for Men 19-50 years

Cooked Amaranth VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Amaranth or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cooked Amaranth vs Boiled California Red Kidney Beans:

• 500 calories of Cooked Amaranth have 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 7.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.8 times more Vitamin B9 than Cooked Amaranth Grain.
• 500 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 500 calories for Cooked Amaranth vs Boiled California Red Kidney Beans:

• 500 calories of Cooked Amaranth have 1.6 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus, 5.6 times more Selenium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.6 times more Copper and 2.6 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled California Red Kidney Beans contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled California Red Kidney Beans contain 3.6 times more Fiber and 2 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.