Comparing Nutrients in 300 calories Boiled Kidney Beans VS Baobab Powder

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Baobab Powder: 120g

Baobab Powder has 2 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	7.1% 5.14g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	39.8% 15g	141% 53.4g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	7.9% 4.43g	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	31.5% 0.38mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	223% 2.9mg	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	76.8% 307μg	13% 51.6μg	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	3.15% 2.83mg	231% 208mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Baobab Powder:

• Boiled All Types Kidney Beans have 10.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 6 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 17.6 times more Vitamin B3, 10.2 times more Vitamin B6 and 73.3 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Baobab Powder:

• Boiled All Types Kidney Beans have 5.8 times more Phosphorus, more Selenium, 2.1 times more Zinc and 12.1 times more Water than Baobab Powder.
• While Baobab Powder contains 5 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium and 2.7 times more Potassium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 3.4 times more Omega 3 and 4.6 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.8 times more Carbohydrate and 3.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.