Comparing Nutrients in 1 kilogram Banana Powder VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Banana Powder	Canned Kidney Beans	Recommended Dietary Allowance
Energy	119% 3460kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	679% 883g	112% 145g	130g per day for Men 19-50 years
Sugars	652% 473g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	261% 99g	113% 43g	38g per day for Men 19-50 years
Protein	69.5% 39g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	57% 0.74mg	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	35% 140μg	90% 360μg	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	77.8% 70mg	13.3% 12mg	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	26% 3.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	150% 1.35mg	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	144% 11.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	73% 1.68mg	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	106% 740mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	439% 14910mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Banana Powder vs Canned Kidney Beans:

• Dehydrated Bananas or Banana Powder have 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 6.8 times more Vitamin B3, 5.9 times more Vitamin B6, 5.8 times more Vitamin C and 19.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B9 and 2.1 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Banana Powder vs Canned Kidney Beans:

• Dehydrated Bananas or Banana Powder have 2.9 times more Copper, 4 times more Magnesium, 3.4 times more Manganese, 6.3 times more Potassium, 4.3 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 98.7 times more Sodium and 26 times more Water than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Canned All Types Kidney Beans have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Bananas or Banana Powder have 4.1 times more Energy, 3 times more Fat, 5 times more Saturated Fat, 1.5 times more Omega 3, 2 times more Omega 6, 6.1 times more Carbohydrate, 25.6 times more Sugars and 2.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.