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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Potassium and 42.7 times more Sodium than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 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 Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth contain similar levels of Copper and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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