Comparing Nutrients in 5 ounces Raw Amaranth VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 526kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.95g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	67% 87g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.1% 2.98g	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	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Red Kidney Beans	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.18% 1.3mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.5% 225mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Uncooked Amaranth Grain has 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Uncooked Amaranth Grain has 1.9 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Copper and 2.7 times more Potassium than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Amaranth Grain has 6.6 times more Fat, 9.5 times more Saturated Fat and 12 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 8.5 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.