Comparing Nutrients in 5 ounces Canned Kidney Beans VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Canned Kidney Beans	Raw Amaranth	Recommended Dietary Allowance
Energy	4.1% 119kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	71% 92g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.3% 2.4g	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% 0g	0.02% 0.014g	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	% 0g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 2g	g per day for Men 19-50 years
Fiber	16% 6.1g	25% 9.5g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	64.4% 0.84mg	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	12.8% 51μg	29% 116μg	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	1.9% 1.7mg	6.6% 5.95mg	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	0.19% 0.028mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Amaranth	Recommended Dietary Allowance
Calcium	4.8% 48mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	82.7% 0.74mg	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	20.7% 1.66mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	205% 4.72mg	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	18.2% 128mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	3% 111g	0.43% 16g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Kidney Beans have more Vitamin K than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 3.9 times more Vitamin B2, 2.2 times more Vitamin B3, 10.6 times more Vitamin B5, 8 times more Vitamin B6, 2.3 times more Vitamin B9, 3.5 times more Vitamin C and 59.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raw Amaranth provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Raw Amaranth have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Kidney Beans have 74 times more Sodium and 6.9 times more Water than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 4.7 times more Calcium, 3.9 times more Copper, 6.5 times more Iron, 9.2 times more Magnesium, 19.8 times more Manganese, 6.2 times more Phosphorus, 2.1 times more Potassium, 20.8 times more Selenium and 6.2 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 2 times more Omega 3 than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 4.4 times more Energy, 11.7 times more Fat, 10.3 times more Saturated Fat, 25.8 times more Omega 6, 4.5 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raw Amaranth offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6