Comparing Nutrients in 1 pound Boiled Kidney Beans VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	20% 576kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	278% 361g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	26.8% 19.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	76.4% 29g	531% 202g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	567% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	842% 11mg	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	147% 590μg	48.8% 195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	873% 786mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	16% 159mg	155% 1551mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	126% 10mg	477% 38mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	NA	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	89.4% 626mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	292% 9929mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Baobab Powder:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1 and 3 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 1.3 times more Vitamin B2, 34.6 times more Vitamin B3, 20.1 times more Vitamin B6 and 144.3 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Baobab Powder:

• Boiled All Types Kidney Beans have 2.9 times more Phosphorus, more Selenium and 6.1 times more Water than Baobab Powder.
• While Baobab Powder contains 9.8 times more Calcium, 3.8 times more Iron, 3.8 times more Magnesium and 5.4 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baobab Powder have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 and 2.3 times more Protein than Baobab Powder.
• While Baobab Powder contains 2 times more Energy, 3.5 times more Carbohydrate and 7 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.