Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Energy	4.28% 124kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	3.1% 4g	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	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	14.8% 0.19mg	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	18.5% 74μg	21.3% 85μg	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	48% 43.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	950% 1140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Calcium	6.6% 66mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	18% 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	37.3% 2.98mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	38.5% 0.89mg	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	19.6% 137mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Amaranth Leaves per 100 g

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

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Amaranth Leaves:

• 100 grams of Boiled California Red Kidney Beans have 4.8 times more Vitamin B1 and 3.4 times more Vitamin B5 than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 36.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Amaranth Leaves:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus and 1.3 times more Selenium than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain 3.3 times more Calcium, 2.8 times more Manganese, 1.5 times more Potassium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Amaranth Leaves contain similar levels of Magnesium and Zinc per 100 grams.
• 100 grams of Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 5.4 times more Energy, 16 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Protein than Amaranth Leaves.
• 100 grams of Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Amaranth Leaves provide inadequate amounts of Omega 6 in 100 grams.