Comparing Nutrients in 5 ounces Cooked Amaranth VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Amaranth	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5% 145kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	7.83% 2.98g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled 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	1.77% 0.021mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	13% 0.17mg	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	7.8% 31μg	46% 184μg	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	1.9% 1.7mg	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	1.8% 0.27mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	38% 0.34mg	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	37.2% 2.98mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	29.4% 0.68mg	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	30% 210mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.88% 107g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Amaranth versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Amaranth vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 10.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.9 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Cooked Amaranth Grain as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Amaranth vs Boiled Red Kidney Beans:

• 5 ounces of Cooked Amaranth have 1.7 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese and 4.6 times more Selenium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Copper, 1.4 times more Iron and 3 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans contain 3.5 times more Fiber and 2.3 times more Protein than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.