Comparing Nutrients in 500 calories Baobab Powder VS Boiled Red Kidney Beans

Weight per 500 calories

• Baobab Powder: 200g
• Boiled Red Kidney Beans: 394g

Baobab Powder has 2 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Baobab Powder or Boiled Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Baobab Powder	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	12% 8.56g	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	% 9.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	234% 89g	76.7% 29g	38g per day for Men 19-50 years
Protein	13% 7.38g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.83mg	36.3% 0.47mg	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	21.5% 86μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	385% 346mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	68.4% 684mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	106% 0.95mg	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	211% 17mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	75.2% 316mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	NA	81.7% 1.88mg	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	13.4% 94mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	129% 4378mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.59% 22g	7.12% 264g	3700g per day for Men 19-50 years

Baobab Powder VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baobab Powder or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Baobab Powder vs Boiled Red Kidney Beans:

• 500 calories of Baobab Powder have 17.6 times more Vitamin B3, 10.2 times more Vitamin B6 and 73.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 10.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 6 times more Vitamin B9 than Baobab Powder.
• 500 calories of Baobab Powder have insufficient amounts of Vitamin B1
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Baobab Powder vs Boiled Red Kidney Beans:

• 500 calories of Baobab Powder have 6.2 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium and 2.8 times more Potassium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 5.9 times more Phosphorus and 2.3 times more Zinc than Baobab Powder.
• Both Baobab Powder as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baobab Powder have 1.8 times more Carbohydrate and 3.1 times more Fiber than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.4 times more Omega 3 and 4.6 times more Protein than Baobab Powder.
• Both Baobab Powder and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.