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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	45% 1310kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	243% 316g	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	NA	23.4% 17g	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	% 18.5g	g per day for Men 19-50 years
Sucrose	NA	% 36.6g	g per day for Men 19-50 years
Fiber	260% 99g	465% 177g	38g per day for Men 19-50 years
Protein	173% 97g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	496% 79.3mg	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	737% 9.6mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	764% 687mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	77.4% 774mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	NA	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	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	NA	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.17% 43.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 17.6 times more Vitamin B1, 3 times more Vitamin B2 and 9.2 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 9.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 38.5 times more Vitamin C than Raw California Red Kidney Beans.

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

• Raw California Red Kidney Beans have 8.6 times more Phosphorus, more Selenium and 2.8 times more Zinc than Baobab Powder.
• While Baobab Powder contains 1.8 times more Calcium and 1.5 times more Potassium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.3 times more Energy and 6.6 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.3 times more Carbohydrate and 1.8 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.