Comparing Nutrients in 7 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	22.6% 655kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	122% 158g	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	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	NA	% 9.25g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	130% 49.4g	232% 88.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	13% 7.32g	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	87.5% 1.05mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	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	38.7% 387mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	128% 4344mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw California Red Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.