Comparing Nutrients in 500 calories Raw AmaranthVS Boiled Kidney Beans

Weight per 500 calories

Raw Amaranth

135g

Boiled Kidney Beans

394g

Raw Amaranth has 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Raw Amaranth or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Raw Amaranth

14%

17%

69%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Raw Amaranthvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.75%9.46g

Fat

2.03%1.97g

9.46 gvs1.97 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.14%1.97g

Saturated Fat

0.9%0.29g

1.97 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.54%0.057g

Omega 3

42%0.67g

0.057 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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21.7%3.7g

Omega 6

2.5%0.43g

3.7 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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67.6%88g

Carbohydrate

69%89.8g

88 gvs89.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.14%2.28g

Sugars

1.74%1.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.28 gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.019%0.013g

Fructose

≤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]

0.013 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.36g

Glucose

0.36 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.9g

Sucrose

1.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.8%9.03g

Fiber

66.3%25g

9.03 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g

Protein

61%34g

18.3 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Amaranthvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

52.5%0.63mg

Thiamine

0.16 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.7%0.27mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.27 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.77%1.24mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs2.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.4%1.97mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.97 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61.3%0.8mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.8 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.6%111μg

Vitamin B9

128%512μg

Folates and Folic Acid

111 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.3%5.66mg

Vitamin C

5.25%4.72mg

Ascorbic acid

5.66 mgvs4.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.7%1.6mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.6 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

0 μgvs33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Amaranthvs Boiled Kidney Beans

21.4%214mg

Calcium

13.8%138mg

214 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78.6%0.71mg

Copper

94%0.85mg

0.71 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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128%10.3mg

Iron

109%8.74mg

10.3 mgvs8.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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79.6%334mg

Magnesium

39.4%165mg

334 mgvs165 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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195%4.5mg

Manganese

73.6%1.7mg

4.5 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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107%751mg

Phosphorus

77.6%543mg

751 mgvs543 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%685mg

Potassium

47%1594mg

685 mgvs1594 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46%25.2μg

Selenium

7.87%4.33μg

25.2 μgvs4.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.36%5.4mg

Sodium

0.26%3.94mg

5.4 mgvs3.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.87mg

Zinc

35.8%3.94mg

3.87 mgvs3.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.41%15.2g

Water

7.12%264g

15.2 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Amaranth vs Boiled Kidney Beans:

Uncooked Amaranth Grain has 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 13.6 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B9 and more Vitamin K than Uncooked Amaranth Grain.
Both Uncooked Amaranth Grain and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin C per 500 kcal.
Both Uncooked Amaranth Grain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Amaranth vs Boiled Kidney Beans:

Uncooked Amaranth Grain has 1.6 times more Calcium, 2 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Potassium and 17.3 times more Water than Uncooked Amaranth Grain.
Both Uncooked Amaranth Grain and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Uncooked Amaranth Grain has 4.8 times more Fat, 6.8 times more Saturated Fat and 8.7 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 11.8 times more Omega 3, 2.8 times more Fiber and 1.9 times more Protein than Uncooked Amaranth Grain.
Both Uncooked Amaranth Grain and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Uncooked Amaranth Grain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw AmaranthVS Cooked AmaranthBoiled Kidney BeansVS Cooked AmaranthRaw AmaranthVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Raw AmaranthVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw Amaranth or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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