Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Banana Powder	4%	4%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	8.7% 252kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	135% 175g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	129% 94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	67% 0.87mg	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	64.5% 258μg	6.95% 27.8μg	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	2.65% 2.4mg	15.4% 14mg	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	0.4% 0.06mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	86.2% 0.78mg	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	73% 5.83mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	49.5% 1.14mg	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	40.3% 282mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	87% 2959mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Banana Powder per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 9.3 times more Vitamin B9 and 4.2 times more Vitamin K than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.7 times more Vitamin B6, 5.8 times more Vitamin C and 13 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Banana Powder provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Banana Powder have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Calcium, 2.6 times more Iron, 1.9 times more Phosphorus and 1.8 times more Zinc than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 1.6 times more Copper, 2.4 times more Magnesium, 3.7 times more Potassium and 3.3 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Banana Powder contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Omega 3 and 2.2 times more Protein than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 2.7 times more Energy, 9.7 times more Saturated Fat, 3.9 times more Carbohydrate, 147.8 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in seven ounces.