Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Energy	3.96% 115kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3% 111g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Amaranth per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 5 ounces of Canned Red Kidney Beans with Liquids have 7.1 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.4 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Potassium and 42.7 times more Sodium than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth contain similar levels of Copper and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2 times more Fiber and 1.4 times more Protein than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.3 times more Energy and 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.