Comparing Nutrients in 14 ounces Baobab Powder VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baobab Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34.2% 992kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	68.4% 89g	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	23.4% 17g	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	% 18.5g	NA	g per day for Men 19-50 years
Sucrose	% 36.6g	NA	g per day for Men 19-50 years
Fiber	465% 177g	97% 37g	38g per day for Men 19-50 years
Protein	26% 14.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	496% 79.3mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	737% 9.6mg	31.8% 0.41mg	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	42.7% 171μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	764% 687mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Baobab Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	136% 1357mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	NA	127% 1.15mg	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	418% 33.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	55% 1.26mg	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	26.6% 187mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	256% 8688mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baobab Powder vs Boiled California Red Kidney Beans:

• Baobab Powder has 37 times more Vitamin B3, 23.2 times more Vitamin B6 and 144.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Baobab Powder.
• Both Baobab Powder and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Baobab Powder vs Boiled California Red Kidney Beans:

• Baobab Powder has 5.2 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium and 5.2 times more Potassium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Phosphorus, more Selenium and 6.1 times more Water than Baobab Powder.
• Both Baobab Powder and Boiled California Red Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baobab Powder has 2 times more Energy, 3.1 times more Omega 3, 3.6 times more Carbohydrate and 4.8 times more Fiber than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Protein than Baobab Powder.
• Both Baobab Powder as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.