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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14.4% 18.7g	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	5.53% 2.1g	38g per day for Men 19-50 years
Protein	17% 9.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	7.9% 0.095mg	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	3.45% 0.55mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Cooked Amaranth	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	34.6% 2.77mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	11% 378mg	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	0.33% 5mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	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 Royal Red Kidney Beans VS Cooked Amaranth per 100 g

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

• 100 grams of Boiled Royal Red Kidney Beans have 6.3 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Amaranth.
• Both Boiled Royal 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

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

• 100 grams of Boiled Royal Red Kidney Beans have 1.8 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 1.5 times more Magnesium, 3.3 times more Manganese and 4.6 times more Selenium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Cooked Amaranth contain similar levels of Calcium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 1.2 times more Energy, 4.4 times more Fiber and 2.5 times more Protein than Cooked Amaranth.
• Both Boiled Royal Red Kidney Beans and Cooked Amaranth offer comparable quantities of Carbohydrate per 100 grams.