Comparing Nutrients in 1 kilogram Red Kidney Beans VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	116% 3370kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	157% 204g	130g per day for Men 19-50 years
Sugars	29% 21g	49.2% 35.7g	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	0% 0g	38g per day for Men 19-50 years
Protein	402% 225g	957% 536g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	1923% 25mg	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	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	83% 830mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	2778% 25mg	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	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	54348% 1250mg	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	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	1705% 188mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Powder High Protein Nutritional Shake Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 1 kg of Powder High Protein Nutritional Shake Mix contains more Vitamin A, 3.5 times more Vitamin B1, 9.9 times more Vitamin B2, 11.8 times more Vitamin B3, 16 times more Vitamin B5, 6.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C, more Vitamin D, 80.4 times more Vitamin E and 22.3 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 kilogram for Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 1 kilogram of Red Kidney Beans has 1.4 times more Potassium than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 8.6 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 112.5 times more Manganese, 3.5 times more Phosphorus, 27.3 times more Selenium, 101.2 times more Sodium and 6.7 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 10.1 times more Fat, 2.2 times more Omega 3, 28.4 times more Omega 6, 1.7 times more Sugars and 2.4 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber