Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Energy	2.8% 81kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	8.7% 0.11mg	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	5.75% 23μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.89% 0.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Amaranth	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	16.6% 0.15mg	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	15.6% 1.25mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	37% 0.85mg	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	15% 106mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Amaranth per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 100 grams of Canned Red Kidney Beans with Liquids have 7.1 times more Vitamin B1, 3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 1.4 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Cooked Amaranth:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.9 times more Potassium and 42.7 times more Sodium than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 1.6 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Amaranth contain similar levels of Copper and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 2 times more Fiber and 1.4 times more Protein than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 1.3 times more Energy and 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.