Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	6.06% 176kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	23% 13g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.3% 0.16mg	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	26.2% 105μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	23.5% 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	53% 4.22mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	52.6% 1.2mg	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	27.7% 194mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.88% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cooked Amaranth:

• Boiled California Red Kidney Beans have 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cooked Amaranth:

• Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron and 3.1 times more Potassium than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 1.4 times more Magnesium, 2.7 times more Manganese and 4.6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.2 times more Energy, 4.4 times more Fiber and 2.4 times more Protein than Cooked Amaranth Grain.
• While Cooked Amaranth Grain contains 17.6 times more Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Amaranth Grain have similar amounts of Carbohydrate per 5 oz.
• Both Boiled California Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Glucose and Sucrose in 5 oz.