Comparing Nutrients in 7 ounces Raw Amaranth VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Amaranth	14%	17%	69%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Raw Amaranth	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	25.4% 736kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	23% 29.6g	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	NA	38g per day for Men 19-50 years
Protein	48% 27g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Raw Amaranth	Boiled Winged Beans with Salt	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	7.17% 0.093mg	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	4.96% 20μg	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	0% 0mg	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	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	31.6% 316mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Amaranth VS Boiled Winged Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Amaranth versus 7 oz of Boiled Winged Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Amaranth vs Boiled Winged Beans with Salt:

• 7 ounces of Raw Amaranth have 1.6 times more Vitamin B2, 9.4 times more Vitamin B5, 12.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 2.5 times more Vitamin B1 than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Uncooked Amaranth Grain as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Amaranth vs Boiled Winged Beans with Salt:

• 7 ounces of Raw Amaranth have 1.8 times more Iron, 4.6 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 6.4 times more Selenium and 2 times more Zinc than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 1.5 times more Copper and 62.3 times more Sodium than Uncooked Amaranth Grain.
• Both Raw Amaranth and Boiled Winged Beans with Salt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Amaranth have 2.5 times more Energy, 1.2 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6, 4.4 times more Carbohydrate and 1.3 times more Protein than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 2.2 times more Omega 3 than Uncooked Amaranth Grain.