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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Beans with Salt	27%	3%	70%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	8.07% 234kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	9.05% 2.9g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	32% 42g	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	20% 7.54g	35% 13.3g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	72.4% 290μg	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	0.88% 0.79mg	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 Yardlong Beans with Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	65.5% 5.24mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	51.3% 359mg	158% 1105mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	51.8% 5.7mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.61% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Beans with Salt VS Raw Amaranth per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Yardlong Beans with Salt versus 7 oz of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Yardlong Beans with Salt have 1.8 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Amaranth.
• While 7 oz of Uncooked Amaranth Grain contain 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled Yardlong Beans with Salt.
• 7 ounces of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Yardlong Beans with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Yardlong Beans with Salt have 60.3 times more Sodium than Raw Amaranth.
• While 7 oz of Uncooked Amaranth Grain contain 3.8 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 6.7 times more Selenium and 2.7 times more Zinc than Boiled Yardlong Beans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yardlong Beans with Salt have 2.1 times more Omega 3 than Raw Amaranth.
• While 7 oz of Uncooked Amaranth Grain contain 3.1 times more Energy, 15.6 times more Fat, 12.6 times more Saturated Fat, 26.1 times more Omega 6, 3.1 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Boiled Yardlong Beans with Salt.
• 7 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6