Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	22.6% 655kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	17.2% 0.22mg	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	195% 782μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	38.7% 387mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	33% 0.3mg	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	232% 18.6mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	73.7% 1.7mg	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	115% 804mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Amaranth per 7 oz

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

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

• 7 ounces of California Red Kidney Beans have 35.3 times more Vitamin B1, 10 times more Vitamin B2, 8.8 times more Vitamin B3, 3.5 times more Vitamin B6 and 17.9 times more Vitamin B9 than Cooked Amaranth.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 7 ounces of California Red Kidney Beans have 4.1 times more Calcium, 7.4 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.7 times more Phosphorus, 11 times more Potassium and 3 times more Zinc than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 1.7 times more Selenium and 6.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Amaranth contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.2 times more Energy, 3.2 times more Carbohydrate, 11.9 times more Fiber and 6.4 times more Protein than Cooked Amaranth.