Comparing Nutrients in 500 calories Red Kidney Beans VS Banana Powder

Weight per 500 calories

• Red Kidney Beans: 148g
• Banana Powder: 145g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Banana Powder	4%	4%	92%

Macro Nutrients

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	98% 128g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	94% 68.4g	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	59.3% 22.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	10% 5.62g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.93% 17.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	49% 0.64mg	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	146% 585μg	5.06% 20.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	11.2% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	3.76% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	62.8% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	36% 0.83mg	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	86% 602mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	10.2% 5.64μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.29% 4.34mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.12% 4.34g	3700g per day for Men 19-50 years

Red Kidney Beans VS Banana Powder Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 3.5 times more Vitamin B1 and 28.9 times more Vitamin B9 than Banana Powder.
• While 500 kcal of Dehydrated Bananas or Banana Powder contain 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Banana Powder provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Banana Powder have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Red Kidney Beans have 3.9 times more Calcium, 1.8 times more Copper, 6 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus and 4.7 times more Zinc than Banana Powder.
• Both Red Kidney Beans and Banana Powder contain similar levels of Potassium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Banana Powder lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.9 times more Omega 3, 1.6 times more Fiber and 5.9 times more Protein than Banana Powder.
• While 500 kcal of Dehydrated Bananas or Banana Powder contain 1.4 times more Carbohydrate and 21.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Banana Powder offer comparable quantities of Energy per 500 calories.
• Both Raw Red Kidney Beans as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in 500 calories.