Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Banana Powder	4%	4%	92%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Banana Powder	Recommended Dietary Allowance
Energy	2.8% 81kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	11.4% 15g	68% 88.3g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	8.83% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	5.75% 23μg	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	0.89% 0.8mg	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	0.13% 0.02mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Banana Powder	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	15.6% 1.25mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	15% 106mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	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	17% 256mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Banana Powder per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Banana Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Banana Powder:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.6 times more Vitamin B9 and 2.1 times more Vitamin K than Banana Powder.
• While 100 g of Dehydrated Bananas or Banana Powder contain 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 5.7 times more Vitamin B3, 5.5 times more Vitamin B6, 8.8 times more Vitamin C and 19.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• 100 grams of Banana Powder have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Banana Powder:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.3 times more Calcium, 1.4 times more Phosphorus, 85.3 times more Sodium and 26 times more Water than Banana Powder.
• While 100 g of Dehydrated Bananas or Banana Powder contain 2.7 times more Copper, 3.6 times more Magnesium, 2 times more Manganese, 5.7 times more Potassium and 3.5 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Banana Powder contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.3 times more Protein than Banana Powder.
• While 100 g of Dehydrated Bananas or Banana Powder contain 4.3 times more Energy, 5.6 times more Saturated Fat, 2.5 times more Omega 3, 6 times more Carbohydrate, 25.6 times more Sugars and 2.3 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in 100 grams.