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

Macros Ratio

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

Macro Nutrients

	Boiled Winged Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	10% 292kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	9.05% 2.9g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	32% 5.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.6g	100% 129g	130g per day for Men 19-50 years
Sugars	NA	4.63% 3.35g	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	0.027% 0.02g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.78g	g per day for Men 19-50 years
Fiber	NA	35% 13.3g	38g per day for Men 19-50 years
Protein	37.6% 21g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	90% 1.17mg	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	4.96% 20μg	40.7% 163μg	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	0% 0mg	9.26% 8.33mg	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	NA	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	28% 282mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	116% 1.04mg	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	107% 8.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	288% 6.6mg	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	43.4% 304mg	158% 1105mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	51.8% 5.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.61% 22.4g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans with Salt have 2.5 times more Vitamin B1 than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 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.
• Both Boiled Winged Beans with Salt and Uncooked Amaranth Grain have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled Winged Beans with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Winged Beans with Salt have 1.5 times more Copper, 62.3 times more Sodium and 6 times more Water than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 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.
• Both Boiled Winged Beans with Salt and Uncooked Amaranth Grain have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Winged Beans with Salt have 2.2 times more Omega 3 than Uncooked Amaranth Grain.
• While Uncooked Amaranth Grain contains 2.5 times more Energy, 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.
• Both Boiled Winged Beans with Salt and Uncooked Amaranth Grain have similar amounts of Fat per 7 oz.
• Both Boiled Winged Beans with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.