Comparing Nutrients in 7 ounces Raw Amaranth VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	25.4% 736kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	89% 116g	130g per day for Men 19-50 years
Sugars	4.63% 3.35g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	48% 27g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	26% 4.18mg	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	60.4% 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% 780μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Amaranth	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.6% 316mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	220% 2mg	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	189% 15mg	216% 17.3mg	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	78.6% 2671mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Royal Red Kidney Beans per 7 oz

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

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

• 7 ounces of Raw Amaranth have 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B3 and 4.8 times more Vitamin B9 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• Both Uncooked Amaranth Grain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Raw Amaranth have 1.2 times more Calcium, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.9 times more Copper and 2.6 times more Potassium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Amaranth have 15.6 times more Fat, 22.4 times more Saturated Fat and 28.2 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.6 times more Omega 3, 3.7 times more Fiber and 1.9 times more Protein than Uncooked Amaranth Grain.
• Both Raw Amaranth and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6