Comparing Nutrients in 1 kilogram Bananas VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Bananas	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 890kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	471% 613g	130g per day for Men 19-50 years
Sugars	169% 122g	29% 21g	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	67% 48.5g	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	% 49.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	400% 152g	38g per day for Men 19-50 years
Protein	19.5% 11g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Bananas	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	985% 3940μg	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	97% 87mg	50% 45mg	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	6.67% 1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0.55% 22μg	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	32.5% 2.6mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	483% 11mg	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	31.4% 220mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	20.2% 749g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bananas vs Red Kidney Beans:

• 1 kilogram of Bananas has 1.9 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 19.6 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 19.7 times more Vitamin B9 and 11.2 times more Vitamin K than Raw Bananas.
• Both Bananas and Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Bananas have insufficient amounts of Vitamin K
• Both Raw Bananas as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Red Kidney Beans:

• 1 kilogram of Bananas has 6.4 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 16.6 times more Calcium, 9 times more Copper, 25.7 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 18.5 times more Phosphorus, 3.8 times more Potassium, 3.2 times more Selenium and 18.6 times more Zinc than Raw Bananas.
• 1 kilogram of Bananas lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Bananas as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bananas has 5.8 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.8 times more Energy, 13.3 times more Omega 3, 2.7 times more Carbohydrate, 5.8 times more Fiber and 20.7 times more Protein than Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.