Comparing Nutrients in 1 pound Bananas VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Bananas	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 404kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.6% 0.44g	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	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Bananas	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	110% 12mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Bananas has 1.9 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 12.6 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5 and 19.7 times more Vitamin B9 than Raw Bananas.
• Both Bananas and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• Both Raw Bananas as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Bananas has 6.3 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 26.2 times more Calcium, 12.8 times more Copper, 33.5 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 18.5 times more Phosphorus, 3.8 times more Potassium, 3.2 times more Selenium and 17.7 times more Zinc than Raw Bananas.
• 1 pound of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 3.7 times more Energy, 5.6 times more Omega 3, 2.6 times more Carbohydrate, 9.6 times more Fiber and 23.2 times more Protein than Raw Bananas.
• 1 pound of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.