Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	NA	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	14.4% 18.7g	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	19.5% 7.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	1.27% 0.19mg	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 Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.03% 75g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Cooked Amaranth:

• 100 grams of Boiled Red Kidney Beans have 10.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.9 times more Vitamin B9 than Cooked Amaranth.
• Both Boiled Red Kidney Beans and Cooked Amaranth 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 Boiled Red Kidney Beans as well as Cooked Amaranth Grain have insufficient amounts of Vitamin E in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 1.6 times more Copper, 1.4 times more Iron, 3 times more Potassium and 1.2 times more Zinc than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 1.7 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese and 4.6 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Amaranth contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.2 times more Energy, 1.2 times more Carbohydrate, 3.5 times more Fiber and 2.3 times more Protein than Cooked Amaranth.