Comparing Nutrients in 5 ounces Navy Beans VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Navy Beans	Raw Amaranth	Recommended Dietary Allowance
Energy	16.5% 478kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	71% 92g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	% 0.3g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 4.72g	% 2g	g per day for Men 19-50 years
Fiber	57% 21.7g	25% 9.5g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	129% 516μg	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	NA	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	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Raw Amaranth	Recommended Dietary Allowance
Calcium	21% 208mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	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	97% 7.8mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	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	82.4% 577mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Raw Amaranth per 5 oz

Compare the macro and micronutrient content in 5 oz of Navy 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 Navy Beans vs Raw Amaranth:

• 5 ounces of Navy Beans have 6.7 times more Vitamin B1, 2.4 times more Vitamin B3, 4.4 times more Vitamin B9 and more Vitamin K than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 59.5 times more Vitamin E than Raw Navy Beans.
• Both Navy Beans and Raw Amaranth provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Navy Beans have insufficient amounts of Vitamin E
• 5 ounces of Raw Amaranth have insufficient amounts of Vitamin K
• Both Raw Navy Beans as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navy Beans vs Raw Amaranth:

• 5 ounces of Navy Beans have 1.6 times more Copper, 2.3 times more Potassium and 1.3 times more Zinc than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 1.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Selenium than Raw Navy Beans.
• Both Navy Beans and Raw Amaranth contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navy Beans have 12.8 times more Omega 3, 2.3 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 4.7 times more Fat, 8.6 times more Saturated Fat and 8.2 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Raw Amaranth offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6