Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Boiled Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	20% 576kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	225% 3.6g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	71% 92g	130g per day for Men 19-50 years
Sugars	2% 1.45g	22.3% 16g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.3% 33.6g	0% 0g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	945% 8505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	810% 9.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	1134% 56.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	872% 11.3mg	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	648% 2590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1215% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	378% 2268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	510% 76.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	472% 567μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	12.7% 127mg	324% 3239mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1260% 11.3mg	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	1276% 102mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	540% 2268mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	24652% 567mg	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	926% 6482mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	133% 4536mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	722% 397μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	773% 85mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Powder High Protein Nutritional Shake Mix per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 1 lb of Powder High Protein Nutritional Shake Mix contains more Vitamin A, 13.4 times more Vitamin B1, 36.6 times more Vitamin B2, 43.3 times more Vitamin B3, 56.8 times more Vitamin B5, 20.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 62.5 times more Vitamin C, more Vitamin D, 562.7 times more Vitamin E and 14.9 times more Vitamin K than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 1 lb of Powder High Protein Nutritional Shake Mix contains 25.5 times more Calcium, 10.3 times more Copper, 7.7 times more Iron, 11.1 times more Magnesium, 262.1 times more Manganese, 10.1 times more Phosphorus, 2.5 times more Potassium, 72.9 times more Selenium, 607 times more Sodium and 17.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 3.1 times more Energy, 21.4 times more Fat, 4.7 times more Omega 3, 60.5 times more Omega 6, 11.2 times more Sugars and 6.2 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Powder High Protein Nutritional Shake Mix offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber