Comparing Nutrients in 5 ounces Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	16.5% 478kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	57% 32g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	23.5% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.88% 107g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans 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 Red Kidney Beans vs Cooked Amaranth:

• 5 ounces of Red Kidney Beans have 40.5 times more Vitamin B1, 9.8 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B6 and 17.9 times more Vitamin B9 than Cooked Amaranth.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in five ounces.

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

• 5 ounces of Red Kidney Beans have 1.8 times more Calcium, 4.7 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 10.1 times more Potassium and 3.2 times more Zinc than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.7 times more Selenium and 6.4 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.3 times more Energy, 3.3 times more Carbohydrate, 7.2 times more Fiber and 5.9 times more Protein than Cooked Amaranth.