Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Boiled Kidney Beans	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	17% 6.4g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1.24% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	13.6% 0.18mg	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	32.5% 130μg	14.3% 57μg	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	1.33% 1.2mg	45.7% 41mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	3.5% 35mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	17.6% 0.16mg	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	27.8% 2.22mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	37.4% 0.86mg	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	19.7% 138mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cooked Amaranth Leaves with Salt:

• Boiled All Types Kidney Beans have 8 times more Vitamin B1, 3.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 34.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Amaranth leaves with salt have similar amounts of Vitamin B3 per 100 g.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cooked Amaranth Leaves with Salt:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 1.9 times more Phosphorus and 1.2 times more Selenium than Boiled and Drained Amaranth leaves with salt.
• While Boiled and Drained Amaranth leaves with salt contain 6 times more Calcium, 1.3 times more Magnesium, 2 times more Manganese, 1.6 times more Potassium, 257 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Amaranth leaves with salt have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 6 times more Energy, 170 times more Omega 3, 5.5 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Amaranth leaves with salt.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.