Comparing Nutrients in 300 calories California Red Kidney Beans VS Baobab Powder

Weight per 300 calories

• California Red Kidney Beans: 91g
• Baobab Powder: 120g

California Red Kidney Beans have 1.3 times more energy per 100g than Baobab Powder. It has high energy density when compared to other foods. Baobab Powder having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Baobab Powder?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Baobab Powder	4%	1%	95%

Macro Nutrients

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	141% 53.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	California 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	40% 0.48mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	17.7% 177mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	111% 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	106% 8.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.35% 13g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 13.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 6.9 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 12.8 times more Vitamin B3, 8 times more Vitamin B6 and 50.8 times more Vitamin C than Raw California Red Kidney Beans.

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

• Raw California Red Kidney Beans have 6.5 times more Phosphorus, more Selenium and 2.1 times more Zinc than Baobab Powder.
• While Baobab Powder contains 2.3 times more Calcium, 1.3 times more Magnesium and 1.9 times more Potassium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 5 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.5 times more Omega 3, 1.8 times more Carbohydrate and 2.4 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.