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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	4.4% 5.7g	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	NA	38g per day for Men 19-50 years
Protein	23% 13g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	21% 0.27mg	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	30% 120μg	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	68% 61.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1347% 1616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Calcium	9.36% 94mg	30.5% 305mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	25.5% 0.23mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	54.5% 1.25mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Amaranth Leaves per 5 oz

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

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

• 5 ounces of Boiled California Red Kidney Beans have 4.8 times more Vitamin B1 and 3.4 times more Vitamin B5 than Amaranth Leaves.
• While 5 oz of Raw Amaranth Leaves contain more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 36.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Selenium than Amaranth Leaves.
• While 5 oz of Raw Amaranth Leaves contain 3.3 times more Calcium, 2.8 times more Manganese, 1.5 times more Potassium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.4 times more Energy, 16 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Protein than Amaranth Leaves.
• 5 ounces of Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves provide inadequate amounts of Omega 6 in five ounces.