Comparing Nutrients in 1 pound Bananas VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Bananas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 404kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.85% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	76.5% 55.5g	2% 1.45g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	53.8% 1828mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	9.2% 340g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Bananas versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Bananas has 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 7.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5.2 times more Vitamin B1, 6.5 times more Vitamin B9 and 16.8 times more Vitamin K than Raw Bananas.
• Both Bananas and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Bananas have insufficient amounts of Vitamin K
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Boiled Red Kidney Beans contains 5.6 times more Calcium, 3.1 times more Copper, 11.3 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 6.5 times more Phosphorus and 7.1 times more Zinc than Raw Bananas.
• Both Bananas and Boiled Red Kidney Beans contain similar levels of Potassium per one pound.
• 1 pound of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bananas has 38.2 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Energy, 6.2 times more Omega 3, 2.8 times more Fiber and 8 times more Protein than Raw Bananas.
• Both Bananas and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.