Comparing Nutrients in 100 grams Red Kidney Beans VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Energy	11.6% 337kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	3.1% 4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	NA	38g per day for Men 19-50 years
Protein	40.2% 22.5g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	950% 1140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Amaranth Leaves	Recommended Dietary Allowance
Calcium	8.3% 83mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.48% 92g	3700g per day for Men 19-50 years

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

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

• 100 grams of Red Kidney Beans have 22.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 12.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.6 times more Vitamin B9 than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain more Vitamin A, 9.6 times more Vitamin C and 203.6 times more Vitamin K than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A
• 100 grams of Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Raw 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 Red Kidney Beans vs Amaranth Leaves:

• 100 grams of Red Kidney Beans have 4.3 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 8.1 times more Phosphorus, 2.2 times more Potassium, 3.6 times more Selenium and 3.1 times more Zinc than Amaranth Leaves.
• While 100 g of Raw Amaranth Leaves contain 2.6 times more Calcium and 7.8 times more Water than Raw Red Kidney Beans.
• 100 grams of Amaranth Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 14.7 times more Energy, 179 times more Omega 3, 15.2 times more Carbohydrate and 9.2 times more Protein than Amaranth Leaves.
• 100 grams of Amaranth Leaves provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Amaranth Leaves provide inadequate amounts of Omega 6 in 100 grams.