Comparing Nutrients in 100 grams Cooked Amaranth VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Amaranth	15%	14%	71%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cooked Amaranth	Boiled Navy Beans	Recommended Dietary Allowance
Energy	3.5% 102kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.51% 0.37g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Amaranth	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	10.6% 0.14mg	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	5.5% 22μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1% 0.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Amaranth	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	4.7% 47mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	26.3% 2.1mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	23% 0.53mg	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	21% 148mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.03% 75g	1.72% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Amaranth VS Boiled Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Amaranth versus 100 g of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Amaranth vs Boiled Navy Beans:

• 100 g of Boiled Navy Beans contain 15.8 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3 and 6.4 times more Vitamin B9 than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Navy Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Cooked Amaranth Grain as well as Boiled Navy Beans have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cooked Amaranth vs Boiled Navy Beans:

• 100 grams of Cooked Amaranth have 1.2 times more Magnesium, 1.6 times more Manganese and 1.9 times more Selenium than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 1.5 times more Calcium, 1.4 times more Copper and 2.9 times more Potassium than Cooked Amaranth Grain.
• Both Cooked Amaranth and Boiled Navy Beans contain similar levels of Iron, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Navy Beans contain 1.4 times more Energy, 1.4 times more Carbohydrate, 5 times more Fiber and 2.2 times more Protein than Cooked Amaranth Grain.