Raw Banana vs Cooked Royal Red Kidney Beans

Food A

Raw Banana

fruits

Food B

Cooked Royal Red Kidney Beans

legumes

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 89 — 123 — kcal
Protein 1.1
2%
9.5
17%
g
Total Fat 0.330 — 0.170 — g
Carbohydrate 23
18%
22
17%
g
Water 75 — 67 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 8.7
10%
1.2
1%
mg
Thiamin (B1) 0.031
3%
0.095
8%
mg
Riboflavin (B2) 0.073
6%
0.067
5%
mg
Niacin (B3) 0.665
4%
0.552
3%
mg
Pantothenic Acid (B5) 0.334
7%
0.219
4%
mg
Vitamin B6 0.367
28%
0.104
8%
mg
Folate (DFE) 20
5%
74
19%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 9.8
2%
— — mg
Vitamin A (RAE) 3.0
0%
0.000
0%
mcg
Vitamin E 0.100
1%
— — mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 0.500
0%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 5.0
1%
44
4%
mg
Iron 0.260
3%
2.8
35%
mg
Magnesium 27
7%
42
11%
mg
Phosphorus 22
3%
142
20%
mg
Potassium 358
11%
378
11%
mg
Sodium 1.0 — 5.0 — mg
Zinc 0.150
1%
0.900
8%
mg
Copper 0.078
9%
0.262
29%
mg
Manganese 0.270
12%
0.255
11%
mg
Selenium 1.0
2%
1.2
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.032 — 0.013 — g
Polyunsaturated Fat 0.073 — 0.093 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.6
7%
9.3
24%
g
Lactose 0.000 — — — g
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