Comparing Nutrients in 100 grams Bananas VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Bananas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.07% 89kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	46% 59.8g	130g per day for Men 19-50 years
Sugars	17% 12.2g	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	6.7% 4.85g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	99% 394μg	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	9.67% 8.7mg	5% 4.5mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.5% 5mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	43.5% 1mg	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	3.14% 22mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bananas vs California Red Kidney Beans:

• Raw Bananas have 1.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Raw Bananas.
• Both Raw Bananas and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Raw Bananas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bananas vs California Red Kidney Beans:

• Raw Bananas have 6.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Raw Bananas.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 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 Raw Bananas.
• Both Raw Bananas as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.