Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Baobab Powder

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	1.02% 0.33g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.85% 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	88.3% 33.6g	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 Red 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 Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	12.7% 127mg	155% 1551mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	477% 38mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	292% 9929mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Baobab Powder per 1 lb

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

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

• 1 pound of Boiled Red Kidney Beans has 5.3 times more Vitamin B1 and 3 times more Vitamin B9 than Baobab Powder.
• While 1 lb of 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 Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 1 pound of Boiled Red Kidney Beans has 3 times more Phosphorus and more Selenium than Baobab Powder.
• While 1 lb of Baobab Powder contains 12.2 times more Calcium, 2.9 times more Iron, 3.5 times more Magnesium and 5.4 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Baobab Powder contain similar levels of Zinc per one pound.
• 1 pound of Baobab Powder lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Omega 3 and 2.3 times more Protein than Baobab Powder.
• While 1 lb of Baobab Powder contains 2 times more Energy, 3.5 times more Carbohydrate and 6 times more Fiber than Boiled Red Kidney Beans.