Comparing Nutrients in 7 ounces Bananas VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Bananas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.1% 177kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	5.06% 3.67g	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	13.3% 9.62g	0% 0g	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	% 9.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 3.67g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	11.4% 45.6μg	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	19% 17.3mg	1.76% 1.6mg	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	1.32% 0.2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	25% 0.58mg	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	6.24% 43.7mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4% 149g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Bananas have 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 10.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.4 times more Vitamin B1 and 8.2 times more Vitamin K than Raw Bananas.
• Both Bananas and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Bananas have insufficient amounts of Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Bananas have 1.4 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 5.8 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 4.8 times more Phosphorus, 256 times more Sodium and 4.1 times more Zinc than Raw Bananas.
• Both Bananas and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 1.5 times more Carbohydrate, 6.6 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Raw Bananas.
• Both Bananas and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.