Comparing Nutrients in 7 ounces Raw Amaranth VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Energy	25.4% 736kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	94% 122g	130g per day for Men 19-50 years
Sugars	4.63% 3.35g	5.75% 4.17g	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	0.027% 0.02g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.78g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	48% 27g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	60.6% 0.79mg	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	40.7% 163μg	195% 782μg	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	9.26% 8.33mg	9.92% 8.93mg	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	15.7% 2.36mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	189% 15mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	96% 2.2mg	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	158% 1105mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Amaranth vs Red Kidney Beans:

• Uncooked Amaranth Grain has 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.8 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Amaranth vs Red Kidney Beans:

• Uncooked Amaranth Grain has 1.9 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Copper and 2.7 times more Potassium than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Amaranth Grain has 6.6 times more Fat, 9.5 times more Saturated Fat and 12 times more Omega 6 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 8.5 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Amaranth Grain.
• Both Uncooked Amaranth Grain and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Uncooked Amaranth Grain as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.