Comparing Nutrients in 1 pound Bananas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bananas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 404kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	78% 102g	130g per day for Men 19-50 years
Sugars	76.5% 55.5g	NA	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	30.3% 22g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	111% 42g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	84% 336μg	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	44% 39.5mg	6.05% 5.44mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	14.7% 1.18mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	62.7% 1.44mg	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	14.3% 100mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9.2% 340g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bananas vs Boiled California Red Kidney Beans:

• Raw Bananas have 1.2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 7.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.2 times more Vitamin B1 and 3.7 times more Vitamin B9 than Raw Bananas.
• Both Raw Bananas and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Bananas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bananas vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 13.2 times more Calcium, 3.7 times more Copper, 11.5 times more Iron, 1.8 times more Magnesium, 6.2 times more Phosphorus and 5.7 times more Zinc than Raw Bananas.
• Both Raw Bananas and Boiled California Red Kidney Beans have similar amounts of Manganese, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 1.4 times more Energy, 3.6 times more Fiber and 8.4 times more Protein than Raw Bananas.
• Both Raw Bananas and Boiled California Red Kidney Beans have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Raw Bananas as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.