Comparing Nutrients in 5 ounces Banana Powder VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Banana Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 490kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	92% 67g	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	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	37% 14g	93% 35.3g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	43.3% 0.56mg	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	4.96% 20μg	140% 558μg	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	11% 9.92mg	7.1% 6.38mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	61.6% 0.55mg	173% 1.56mg	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	20.4% 1.63mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	61.6% 1.4mg	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	15% 105mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	62% 2113mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Banana Powder vs California Red Kidney Beans:

• Dehydrated Bananas or Banana Powder have more Vitamin A, 1.4 times more Vitamin B3 and 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Vitamin B1 and 28.1 times more Vitamin B9 than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Dehydrated Bananas or Banana Powder as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Banana Powder vs California Red Kidney Beans:

• Dehydrated Bananas or Banana Powder have 1.2 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 5.5 times more Phosphorus and 4.2 times more Zinc than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw California Red Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dehydrated Bananas or Banana Powder have 7.2 times more Fat, 19.4 times more Saturated Fat, 1.5 times more Omega 3, 3.9 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Fiber and 6.3 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Dehydrated Bananas or Banana Powder as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.