Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Banana Powder	4%	4%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	43.8% 1270kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	22% 7g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	679% 883g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	195% 74g	261% 99g	38g per day for Men 19-50 years
Protein	155% 86.7g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	133% 1.6mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	28% 280mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	18% 669g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Banana Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Banana Powder:

• 1 kilogram of Boiled Red Kidney Beans has 9.3 times more Vitamin B9 and 4.2 times more Vitamin K than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.7 times more Vitamin B6, 5.8 times more Vitamin C and 13 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Banana Powder provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Banana Powder have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Banana Powder:

• 1 kilogram of Boiled Red Kidney Beans has 1.3 times more Calcium, 2.6 times more Iron, 1.9 times more Phosphorus and 1.8 times more Zinc than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 1.6 times more Copper, 2.4 times more Magnesium, 3.7 times more Potassium and 3.3 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Banana Powder contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.3 times more Omega 3 and 2.2 times more Protein than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2.7 times more Energy, 9.7 times more Saturated Fat, 3.9 times more Carbohydrate, 147.8 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in one kilogram.