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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	5.77% 167kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	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	14% 5.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	21% 11.8g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	51.7% 207μg	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	0.63% 0.57mg	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 Yardlong Beans with Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	46.8% 3.74mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	36.7% 257mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.64% 98g	2.88% 107g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Yardlong Beans with Salt have 14.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.6 times more Vitamin B9 than Cooked Amaranth.
• Both Boiled Yardlong Beans with Salt and Cooked Amaranth provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 5 ounces of Boiled Yardlong Beans with Salt have 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus, 2.3 times more Potassium, 40.2 times more Sodium and 1.3 times more Zinc than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.8 times more Manganese and 2 times more Selenium than Boiled Yardlong Beans with Salt.
• Both Boiled Yardlong Beans with Salt and Cooked Amaranth contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yardlong Beans with Salt have 1.8 times more Fiber and 2.2 times more Protein than Cooked Amaranth.
• Both Boiled Yardlong Beans with Salt and Cooked Amaranth offer comparable quantities of Energy and Carbohydrate per five ounces.