Comparing Nutrients in 7 ounces Baobab Powder VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baobab Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 496kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	34.2% 44.5g	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	11.7% 8.5g	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	% 9.25g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	232% 88.3g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	13% 7.32g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	16% 0.21mg	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	21.3% 85.3μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	382% 344mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Baobab Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	68% 679mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	63.7% 0.57mg	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	209% 16.7mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	13.3% 93mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	128% 4344mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baobab Powder vs Boiled California Red Kidney Beans:

• Baobab Powder has 37 times more Vitamin B3, 23.2 times more Vitamin B6 and 144.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Baobab Powder.
• Both Baobab Powder and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Baobab Powder vs Boiled California Red Kidney Beans:

• Baobab Powder has 5.2 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium and 5.2 times more Potassium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Phosphorus, more Selenium and 6.1 times more Water than Baobab Powder.
• Both Baobab Powder and Boiled California Red Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baobab Powder has 2 times more Energy, 3.1 times more Omega 3, 3.6 times more Carbohydrate and 4.8 times more Fiber than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Protein than Baobab Powder.
• Both Baobab Powder as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.