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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Baobab Powder: 200g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	123% 159g	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	12% 8.56g	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	% 9.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	99% 37.7g	234% 89g	38g per day for Men 19-50 years
Protein	66% 37g	13% 7.38g	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	66.8% 0.8mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	371% 4.83mg	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	149% 597μg	21.5% 86μg	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	7.58% 6.8mg	385% 346mg	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	29.5% 295mg	68.4% 684mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	75.2% 316mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	129% 4378mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw California Red Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.