Comparing Nutrients in 1 kilogram Red Kidney Beans VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Banana Powder	4%	4%	92%

Macro Nutrients

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	116% 3370kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	22% 7g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	679% 883g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	261% 99g	38g per day for Men 19-50 years
Protein	402% 225g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	83% 830mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	434% 3.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.81% 30g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Red Kidney Beans has 3.4 times more Vitamin B1, 28.1 times more Vitamin B9 and 2.8 times more Vitamin K than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 1.3 times more Vitamin B3, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Banana Powder provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Banana Powder have insufficient amounts of Vitamin K
• Both Raw 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 Red Kidney Beans vs Banana Powder:

• 1 kilogram of Red Kidney Beans has 3.8 times more Calcium, 1.8 times more Copper, 5.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus and 4.6 times more Zinc than Banana Powder.
• Both Red Kidney Beans and Banana Powder contain similar levels of Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.8 times more Omega 3, 1.5 times more Fiber and 5.8 times more Protein than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 4.5 times more Saturated Fat, 1.4 times more Carbohydrate and 22.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Banana Powder offer comparable quantities of Energy per one kilogram.
• Both Raw Red Kidney Beans as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in one kilogram.