Comparing Nutrients in 14 ounces California Red Kidney Beans VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Banana Powder	4%	4%	92%

Macro Nutrients

	California Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	45% 1310kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	270% 350g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	103% 39.3g	38g per day for Men 19-50 years
Protein	173% 97g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	California Red 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	175% 2.1mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	77.4% 774mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	174% 5918mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.9 times more Vitamin B1 and 28.1 times more Vitamin B9 than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain more Vitamin A, 1.4 times more Vitamin B3 and 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw California Red 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 California Red Kidney Beans vs Banana Powder:

• Raw California Red Kidney Beans have 8.9 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 5.5 times more Phosphorus and 4.2 times more Zinc than Dehydrated Bananas or Banana Powder.
• Both Raw California Red Kidney Beans and Dehydrated Bananas or Banana Powder have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.5 times more Fiber and 6.3 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 7.2 times more Fat, 19.4 times more Saturated Fat, 1.5 times more Omega 3, 3.9 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dehydrated Bananas or Banana Powder have similar amounts of Energy per 14 oz.
• Both Raw California Red Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.