Comparing Nutrients in 100 grams Boiled Kidney Beans VS Banana Powder

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Banana Powder	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	68% 88.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	65.2% 47.3g	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	17% 6.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	34% 0.44mg	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	32.5% 130μg	3.5% 14μg	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	1.33% 1.2mg	7.78% 7mg	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	0.2% 0.03mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Banana Powder	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	43.4% 0.39mg	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	27.8% 2.22mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	25% 0.57mg	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	19.7% 138mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	44% 1491mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Banana Powder:

• Boiled All Types Kidney Beans have 9.3 times more Vitamin B9 and 4.2 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain more Vitamin A, 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B1 per 100 g.
• Both Boiled All Types Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Banana Powder:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 1.9 times more Phosphorus, 1.6 times more Zinc and 22.3 times more Water than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 1.8 times more Copper, 2.6 times more Magnesium, 1.3 times more Manganese, 3.7 times more Potassium and 3.5 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 and 2.2 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.7 times more Energy, 3.6 times more Fat, 9.6 times more Saturated Fat, 2 times more Omega 6, 3.9 times more Carbohydrate, 147.8 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.