Comparing Nutrients in 7 ounces California Red Kidney Beans VS Bananas

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bananas	4%	3%	93%

Macro Nutrients

	California Red Kidney Beans	Bananas	Recommended Dietary Allowance
Energy	22.6% 655kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	35% 45.3g	130g per day for Men 19-50 years
Sugars	NA	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	130% 49.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	9.92% 39.7μg	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	9.92% 8.93mg	19% 17.3mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bananas	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	232% 18.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	23.3% 0.54mg	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	115% 804mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Bananas per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Bananas:

• 7 ounces of California Red Kidney Beans have 17.1 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 19.7 times more Vitamin B9 than Bananas.
• While 7 oz of Raw Bananas contain 1.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bananas provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw California Red Kidney Beans as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Bananas:

• 7 ounces of California Red Kidney Beans have 39 times more Calcium, 14.1 times more Copper, 36 times more Iron, 5.9 times more Magnesium, 3.7 times more Manganese, 18.4 times more Phosphorus, 4.2 times more Potassium, 3.2 times more Selenium and 17 times more Zinc than Bananas.
• While 7 oz of Raw Bananas contain 6.4 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.7 times more Energy, 3.1 times more Omega 3, 2.6 times more Carbohydrate, 9.6 times more Fiber and 22.4 times more Protein than Bananas.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Raw Bananas provide inadequate amounts of Omega 6 in seven ounces.