Comparing Nutrients in 5 ounces Raw Amaranth VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Navy Beans	26%	4%	70%

Macro Nutrients

	Raw Amaranth	Navy Beans	Recommended Dietary Allowance
Energy	18% 526kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.95g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	66.2% 86g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	7.6% 5.5g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 2g	% 4.72g	g per day for Men 19-50 years
Fiber	25% 9.5g	57% 21.7g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Navy 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.18% 1.3mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	46.7% 0.61mg	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	129% 516μg	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	NA	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	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Navy Beans	Recommended Dietary Allowance
Calcium	22.5% 225mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	131% 1.2mg	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	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	87.4% 2mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Navy Beans per 5 oz

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

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

• 5 ounces of Raw Amaranth have 1.2 times more Vitamin B2, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 59.5 times more Vitamin E than Navy Beans.
• While 5 oz of Raw Navy Beans contain 6.7 times more Vitamin B1, 2.4 times more Vitamin B3, 4.4 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• 5 ounces of Raw Amaranth have insufficient amounts of Vitamin K
• 5 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Uncooked Amaranth Grain as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Amaranth vs Navy Beans:

• 5 ounces of Raw Amaranth have 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Selenium than Navy Beans.
• While 5 oz of Raw Navy Beans contain 1.6 times more Copper, 2.3 times more Potassium and 1.3 times more Zinc than Uncooked Amaranth Grain.
• Both Raw Amaranth and Navy Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Amaranth have 4.7 times more Fat, 8.6 times more Saturated Fat and 8.2 times more Omega 6 than Navy Beans.
• While 5 oz of Raw Navy Beans contain 12.8 times more Omega 3, 2.3 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Uncooked Amaranth Grain.
• Both Raw Amaranth and Navy Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6