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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	5.77% 167kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	14% 5.4g	25% 9.5g	38g per day for Men 19-50 years
Protein	21% 11.8g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	51.7% 207μg	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	0.63% 0.57mg	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	NA	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	46.8% 3.74mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	36.7% 257mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.43% 16g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Yardlong Beans with Salt have 1.8 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled Yardlong Beans with Salt.
• 5 ounces of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Yardlong Beans with Salt 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 Boiled Yardlong Beans with Salt vs Raw Amaranth:

• 5 ounces of Boiled Yardlong Beans with Salt have 60.3 times more Sodium than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 3.8 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium and 2.7 times more Zinc than Boiled Yardlong Beans with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yardlong Beans with Salt have 2.1 times more Omega 3 than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 3.1 times more Energy, 15.6 times more Fat, 12.6 times more Saturated Fat, 26.1 times more Omega 6, 3.1 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Boiled Yardlong Beans with Salt.
• 5 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6