Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Banana Powder	4%	4%	92%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Banana Powder	Recommended Dietary Allowance
Energy	28% 810kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	22% 7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	679% 883g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	652% 473g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	261% 99g	38g per day for Men 19-50 years
Protein	93% 52.2g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	338% 4.4mg	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	57.5% 230μg	35% 140μg	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	8.9% 8mg	77.8% 70mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Banana Powder	Recommended Dietary Allowance
Calcium	29% 290mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	434% 3.9mg	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	156% 12.5mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	250% 5.74mg	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	151% 1060mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	21% 780g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Banana Powder per 1 kg

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

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

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.6 times more Vitamin B9 and 2.1 times more Vitamin K than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 5.7 times more Vitamin B3, 5.5 times more Vitamin B6, 8.8 times more Vitamin C and 19.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Banana Powder have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.3 times more Calcium, 1.4 times more Phosphorus, 85.3 times more Sodium and 26 times more Water than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2.7 times more Copper, 3.6 times more Magnesium, 2 times more Manganese, 5.7 times more Potassium and 3.5 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Banana Powder contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.3 times more Protein than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 4.3 times more Energy, 5.6 times more Saturated Fat, 2.5 times more Omega 3, 6 times more Carbohydrate, 25.6 times more Sugars and 2.3 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in one kilogram.