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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	6.27% 8.16g	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	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.6% 276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	27% 0.35mg	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	28.3% 113μg	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	1.76% 1.6mg	91% 81.6mg	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	0.26% 0.04mg	NA	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 Leaves	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	35% 0.31mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	74.3% 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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	37.4% 1272mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Amaranth Leaves 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 Leaves 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 Leaves:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5.3 times more Vitamin B1 and 2.1 times more Vitamin B5 than Cooked Amaranth Leaves.
• While 7 oz of Boiled and Drained Amaranth Leaves contain more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 51.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth Leaves provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Phosphorus, 1.2 times more Selenium and 12.2 times more Sodium than Cooked Amaranth Leaves.
• While 7 oz of Boiled and Drained Amaranth Leaves contain 7.2 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2.5 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth Leaves contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cooked Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.9 times more Energy, 51 times more Omega 3, 3.6 times more Carbohydrate and 2.5 times more Protein than Cooked Amaranth Leaves.
• 7 ounces of Cooked Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Amaranth Leaves provide inadequate amounts of Omega 6 in seven ounces.