Comparing Nutrients in 7 ounces Red Kidney Beans VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Banana Powder	4%	4%	92%

Macro Nutrients

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	23% 669kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	135% 175g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	34.7% 5.56mg	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	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	86.2% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	87% 2959mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.16% 5.95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Banana Powder:

• 7 ounces of Red Kidney Beans have 3.4 times more Vitamin B1, 28.1 times more Vitamin B9 and 2.8 times more Vitamin K than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 1.3 times more Vitamin B3, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Banana Powder provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Banana Powder have insufficient amounts of Vitamin K
• Both Raw 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 Red Kidney Beans vs Banana Powder:

• 7 ounces of Red Kidney Beans have 3.8 times more Calcium, 1.8 times more Copper, 5.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 5.5 times more Phosphorus and 4.6 times more Zinc than Banana Powder.
• Both Red Kidney Beans and Banana Powder contain similar levels of Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.8 times more Omega 3, 1.5 times more Fiber and 5.8 times more Protein than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 4.5 times more Saturated Fat, 1.4 times more Carbohydrate and 22.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Banana Powder offer comparable quantities of Energy per seven ounces.
• Both Raw Red Kidney Beans as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in seven ounces.