Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Banana Powder	4%	4%	92%

Macro Nutrients

	Boiled Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	17.4% 504kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	270% 350g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	259% 188g	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	67% 25.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	134% 1.75mg	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	129% 516μg	14% 55.6μg	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	5.3% 4.76mg	31% 27.8mg	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	0.79% 0.12mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	172% 1.55mg	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	110% 8.8mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	99% 2.28mg	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	78.2% 548mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	174% 5918mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Banana Powder:

• Boiled All Types Kidney Beans have 9.3 times more Vitamin B9 and 4.2 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain more Vitamin A, 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.7 times more Vitamin B6, 5.8 times more Vitamin C and 13 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Banana Powder:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 1.9 times more Phosphorus, 1.6 times more Zinc and 22.3 times more Water than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 1.8 times more Copper, 2.6 times more Magnesium, 1.3 times more Manganese, 3.7 times more Potassium and 3.5 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 and 2.2 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.7 times more Energy, 3.6 times more Fat, 9.6 times more Saturated Fat, 2 times more Omega 6, 3.9 times more Carbohydrate, 147.8 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.