Comparing Nutrients in 100 grams Red Kidney Beans VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	11.6% 337kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	38% 6.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	4.92% 3.57g	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	40% 15g	0% 0g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	208% 1875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	163% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	250% 12.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	192% 2.5mg	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	143% 571μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	83.3% 75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	8.3% 83mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	278% 2.5mg	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	83.6% 6.7mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	5435% 125mg	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% 406mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	170% 18.8mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.22% 8.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Powder High Protein Nutritional Shake Mix per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 100 g of Powder High Protein Nutritional Shake Mix contain more Vitamin A, 3.5 times more Vitamin B1, 9.9 times more Vitamin B2, 11.8 times more Vitamin B3, 16 times more Vitamin B5, 6.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 16.7 times more Vitamin C, more Vitamin D, 80.4 times more Vitamin E and 22.3 times more Vitamin K than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 100 grams for Red Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 100 grams of Red Kidney Beans have 1.4 times more Potassium than Powder High Protein Nutritional Shake Mix.
• While 100 g of Powder High Protein Nutritional Shake Mix contain 8.6 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 112.5 times more Manganese, 3.5 times more Phosphorus, 27.3 times more Selenium, 101.2 times more Sodium and 6.7 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3 times more Carbohydrate and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 100 g of Powder High Protein Nutritional Shake Mix contain 10.1 times more Fat, 2.2 times more Omega 3, 28.4 times more Omega 6, 1.7 times more Sugars and 2.4 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Powder High Protein Nutritional Shake Mix offer comparable quantities of Energy per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber