Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bananas	4%	3%	93%

Macro Nutrients

	Canned Kidney Beans	Bananas	Recommended Dietary Allowance
Energy	29% 840kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	176% 228g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	169% 122g	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	0% 0g	67% 48.5g	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	% 0g	% 49.8g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 24g	g per day for Men 19-50 years
Fiber	113% 43g	68.4% 26g	38g per day for Men 19-50 years
Protein	93% 52.2g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bananas	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	66.8% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	50% 200μg	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	13.3% 12mg	97% 87mg	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	1.33% 0.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bananas	Recommended Dietary Allowance
Calcium	34% 340mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	146% 11.7mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	117% 2.7mg	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	129% 900mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	21% 780g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Bananas per 1 kg

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

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

• 1 kilogram of Canned Kidney Beans has 3.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 8.2 times more Vitamin K than Bananas.
• While 1 kg of Raw Bananas contains 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6 and 7.3 times more Vitamin C than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Bananas have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Bananas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 6.8 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 4.1 times more Phosphorus, 296 times more Sodium and 3.1 times more Zinc than Bananas.
• While 1 kg of Raw Bananas contains 1.6 times more Manganese and 1.5 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bananas contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Bananas lack sufficient amounts of Calcium and Zinc
• Both Canned All Types Kidney Beans as well as Raw Bananas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Bananas.
• While 1 kg of Raw Bananas contains 1.6 times more Carbohydrate, 6.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Bananas offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Raw Bananas provide inadequate amounts of Omega 6 in one kilogram.