Comparing Nutrients in 5 ounces California Red Kidney Beans VS 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	16% 468kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	87% 113g	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	8.37% 6.07g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	93% 35.3g	166% 63g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	9.34% 5.23g	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	62.5% 0.75mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	263% 3.42mg	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	140% 558μg	15.2% 61μg	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	7.1% 6.38mg	273% 246mg	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	27.6% 276mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	91% 3103mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 17.6 times more Vitamin B1, 3 times more Vitamin B2 and 9.2 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 9.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 38.5 times more Vitamin C than Raw California Red Kidney Beans.

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

• Raw California Red Kidney Beans have 8.6 times more Phosphorus, more Selenium and 2.8 times more Zinc than Baobab Powder.
• While Baobab Powder contains 1.8 times more Calcium and 1.5 times more Potassium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.3 times more Energy and 6.6 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.3 times more Carbohydrate and 1.8 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Omega 3 per 5 oz.
• Both Raw California Red Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.