Comparing Nutrients in 100 grams California Red Kidney Beans VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Baobab Powder	4%	1%	95%

Macro Nutrients

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.66g	g per day for Men 19-50 years
Sucrose	NA	% 9.22g	g per day for Men 19-50 years
Fiber	65.5% 25g	117% 44.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Baobab Powder	Recommended Dietary Allowance
Calcium	19.5% 195mg	34.2% 342mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	64.4% 2189mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 17.6 times more Vitamin B1, 3 times more Vitamin B2 and 9.2 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 9.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 38.5 times more Vitamin C than Raw California Red Kidney Beans.

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

• Raw California Red Kidney Beans have 8.6 times more Phosphorus, more Selenium and 2.8 times more Zinc than Baobab Powder.
• While Baobab Powder contains 1.8 times more Calcium and 1.5 times more Potassium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Iron and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.3 times more Energy and 6.6 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.3 times more Carbohydrate and 1.8 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Baobab Powder have similar amounts of Omega 3 per 100 g.
• Both Raw California Red Kidney Beans as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 100 g.