Comparing Nutrients in 7 ounces Cooked Amaranth VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Amaranth	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.98% 202kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.14g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	11% 4.17g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.47mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	12.2% 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	11% 43.7μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32.4% 0.29mg	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	52% 4.17mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	25% 0.58mg	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	42% 294mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Amaranth versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Amaranth vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cooked Amaranth have 1.4 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 7.1 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Cooked Amaranth Grain as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cooked Amaranth vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cooked Amaranth have 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Potassium and 42.7 times more Sodium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Amaranth have 1.3 times more Energy and 1.3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Fiber and 1.4 times more Protein than Cooked Amaranth Grain.