Comparing Nutrients in 500 calories Cooked Amaranth VS Navy Beans

Weight per 500 calories

• Cooked Amaranth: 490g
• Navy Beans: 148g

Raw Navy 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 500 calories - Cooked Amaranth or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Cooked Amaranth	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	NA	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.76g	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	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	27% 10.3g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Navy 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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	49% 0.64mg	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	135% 540μg	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	NA	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Navy Beans	Recommended Dietary Allowance
Calcium	23% 230mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	137% 1.24mg	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	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	91% 2.1mg	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	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	9.96% 368g	0.49% 18g	3700g per day for Men 19-50 years

Cooked Amaranth VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Amaranth or Navy Beans?

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

• 500 kcal of Raw Navy Beans contain 15.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 5 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Navy Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Cooked Amaranth Grain as well as Raw Navy Beans have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked Amaranth vs Navy Beans:

• 500 calories of Cooked Amaranth have 1.3 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Selenium than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.7 times more Copper, 2.7 times more Potassium and 1.3 times more Zinc than Cooked Amaranth Grain.
• Both Cooked Amaranth and Navy Beans contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navy Beans contain 2.2 times more Fiber and 1.8 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.