Comparing Nutrients in 7 ounces Boiled Royal Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	8.4% 244kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	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	48.6% 18.5g	11% 4.17g	38g per day for Men 19-50 years
Protein	33.6% 19g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	15.7% 0.19mg	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	6.85% 1.1mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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

	Boiled Royal Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	68.7% 5.5mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	40.3% 282mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.03% 149g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Royal 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 Boiled Royal Red Kidney Beans vs Cooked Amaranth:

• 7 ounces of Boiled Royal Red Kidney Beans have 6.3 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Amaranth.
• Both Boiled Royal Red Kidney Beans and Cooked Amaranth provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

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

• 7 ounces of Boiled Royal Red Kidney Beans have 1.8 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 1.5 times more Magnesium, 3.3 times more Manganese and 4.6 times more Selenium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Cooked Amaranth contain similar levels of Calcium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Royal Red Kidney Beans have 1.2 times more Energy, 4.4 times more Fiber and 2.5 times more Protein than Cooked Amaranth.
• Both Boiled Royal Red Kidney Beans and Cooked Amaranth offer comparable quantities of Carbohydrate per seven ounces.