Comparing Nutrients in 5 ounces Raw Amaranth VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Raw Amaranth	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	18% 526kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.95g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	16% 21g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	3.6% 2.62g	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	0.02% 0.014g	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	% 0.38g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 2.62g	g per day for Men 19-50 years
Fiber	25% 9.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.18% 1.3mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	8.72% 0.11mg	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	29% 116μg	8.15% 32.6μg	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	6.6% 5.95mg	1.26% 1.13mg	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	11.2% 1.7mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	22.5% 225mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	23% 0.21mg	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	135% 10.8mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	18% 0.41mg	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	113% 790mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Canned Red Kidney Beans with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Amaranth vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Raw Amaranth have 3 times more Vitamin B2, 1.9 times more Vitamin B3, 11.2 times more Vitamin B5, 7.4 times more Vitamin B6, 3.6 times more Vitamin B9, 5.3 times more Vitamin C and 59.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain more Vitamin K than Uncooked Amaranth Grain.
• Both Raw Amaranth and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Raw Amaranth have insufficient amounts of Vitamin K
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Uncooked Amaranth Grain as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Amaranth vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Raw Amaranth have 5.5 times more Calcium, 3.6 times more Copper, 6.1 times more Iron, 8.3 times more Magnesium, 11.5 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium, 17 times more Selenium and 4.6 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 64 times more Sodium and 6.9 times more Water than Uncooked Amaranth Grain.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Amaranth have 4.6 times more Energy, 19.5 times more Fat, 11.7 times more Saturated Fat, 33 times more Omega 6, 4.4 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Raw Amaranth and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 and Sugars per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6