Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Boiled Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	151% 25.7g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	19.5% 14g	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	0% 0g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	380% 213g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	827% 7442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	709% 8.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	649% 8.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	620% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	992% 49.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	763% 9.92mg	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	567% 2266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1063% 25.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1984IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	447% 67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	14% 139mg	283% 2834mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	1102% 9.92mg	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	1116% 89.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	472% 1984mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	21570% 496mg	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	810% 5672mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	631% 347μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	677% 74.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains more Vitamin A, 13.4 times more Vitamin B1, 36.6 times more Vitamin B2, 43.3 times more Vitamin B3, 56.8 times more Vitamin B5, 20.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 62.5 times more Vitamin C, more Vitamin D, 562.7 times more Vitamin E and 14.9 times more Vitamin K than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• Boiled All Types Kidney Beans have 8.1 times more Water than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 20.4 times more Calcium, 11.6 times more Copper, 10.1 times more Iron, 11.9 times more Magnesium, 290.7 times more Manganese, 10.4 times more Phosphorus, 2.5 times more Potassium, 79.5 times more Selenium, 1214 times more Sodium and 18.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 3.1 times more Energy, 21.4 times more Fat, 4.7 times more Omega 3, 60 times more Omega 6, 11.2 times more Sugars and 6.2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Powder High Protein Nutritional Shake Mix have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.