Comparing Nutrients in 5 ounces Boiled Winged Beans with Salt VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Winged Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	7.2% 208kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	NA	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	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	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	27% 15g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	3.54% 14μg	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	0% 0mg	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 Winged Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	20% 201mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	76.7% 6.14mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	31% 217mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Cooked Amaranth per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Winged Beans with Salt 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 Boiled Winged Beans with Salt vs Cooked Amaranth:

• 5 ounces of Boiled Winged Beans with Salt have 19.7 times more Vitamin B1, 5.9 times more Vitamin B2 and 3.5 times more Vitamin B3 than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Winged Beans with Salt.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 5 ounces for Boiled Winged Beans with Salt vs Cooked Amaranth:

• 5 ounces of Boiled Winged Beans with Salt have 3 times more Calcium, 5.2 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 2.1 times more Potassium, 41.5 times more Sodium and 1.7 times more Zinc than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.9 times more Selenium than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Cooked Amaranth contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Winged Beans with Salt have 1.4 times more Energy, 3.7 times more Fat and 2.8 times more Protein than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.3 times more Carbohydrate than Boiled Winged Beans with Salt.