Comparing Nutrients in 100 grams Canned Kidney Beans VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	2.9% 84kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	5.9% 4.3g	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	% 0g	% 4.66g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 9.22g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	117% 44.5g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	186% 2.4mg	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	9% 36μg	10.8% 43μg	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	1.33% 1.2mg	192% 173mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	3.4% 34mg	34.2% 342mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	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	14.6% 1.17mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	13% 90mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	64.4% 2189mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Baobab Powder:

• Canned All Types Kidney Beans have 3.9 times more Vitamin B1 than Baobab Powder.
• While Baobab Powder contains 1.5 times more Vitamin B2, 48.6 times more Vitamin B3, 32.6 times more Vitamin B6 and 144.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baobab Powder have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Baobab Powder:

• Canned All Types Kidney Beans have 1.9 times more Phosphorus, more Selenium, 29.6 times more Sodium and 7.1 times more Water than Baobab Powder.
• While Baobab Powder contains 10.1 times more Calcium, 7.2 times more Iron, 5.9 times more Magnesium, 9.2 times more Potassium and 2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 1.4 times more Protein than Baobab Powder.
• While Baobab Powder contains 3 times more Energy, 5.5 times more Carbohydrate, more Fructose and 10.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baobab Powder have similar amounts of Omega 3 per 100 g.
• Both Canned All Types Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 100 g.