Comparing Nutrients in 7 ounces Canned Kidney Beans VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	5.75% 167kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	122% 158g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	11.7% 8.5g	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	% 0g	% 9.25g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 18.3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	232% 88.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	13% 7.32g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	368% 4.8mg	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	18% 71.4μg	21.3% 85.3μg	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	2.65% 2.4mg	382% 344mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	29% 2.32mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	25.5% 179mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	128% 4344mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Baobab Powder:

• Canned All Types Kidney Beans have 3.9 times more Vitamin B1 than Baobab Powder.
• While Baobab Powder contains 1.5 times more Vitamin B2, 48.6 times more Vitamin B3, 32.6 times more Vitamin B6 and 144.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baobab Powder have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Baobab Powder:

• Canned All Types Kidney Beans have 1.9 times more Phosphorus, more Selenium, 29.6 times more Sodium and 7.1 times more Water than Baobab Powder.
• While Baobab Powder contains 10.1 times more Calcium, 7.2 times more Iron, 5.9 times more Magnesium, 9.2 times more Potassium and 2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.4 times more Protein than Baobab Powder.
• While Baobab Powder contains 3 times more Energy, 5.5 times more Carbohydrate, more Fructose and 10.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baobab Powder have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.