Comparing Nutrients in 5 ounces Raw Amaranth VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Raw Amaranth	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	18% 526kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.95g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	34.3% 19.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Boiled Winged Beans with Salt	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.18% 1.3mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	5.12% 0.067mg	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	3.54% 14μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	22.5% 225mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	122% 1.1mg	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	76.7% 6.14mg	8mg per day for Men 19-50 years
Magnesium	83.7% 352mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	74% 1.7mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Boiled Winged Beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Amaranth vs Boiled Winged Beans with Salt:

• 5 ounces of Raw Amaranth have 1.6 times more Vitamin B2, 9.4 times more Vitamin B5, 12.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 5 oz of Boiled Winged Beans with Salt contain 2.5 times more Vitamin B1 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Uncooked Amaranth Grain as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Amaranth vs Boiled Winged Beans with Salt:

• 5 ounces of Raw Amaranth have 1.8 times more Iron, 4.6 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 6.4 times more Selenium and 2 times more Zinc than Boiled Winged Beans with Salt.
• While 5 oz of Boiled Winged Beans with Salt contain 1.5 times more Copper and 62.3 times more Sodium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Amaranth have 2.5 times more Energy, 1.2 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6, 4.4 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans with Salt.
• While 5 oz of Boiled Winged Beans with Salt contain 2.2 times more Omega 3 than Uncooked Amaranth Grain.