Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	17% 492kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.93g	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	1.9% 1.4g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 6.03g	g per day for Men 19-50 years
Fiber	97% 37g	27% 10.3g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	67% 0.87mg	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	73.4% 294μg	47.6% 191μg	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	5.3% 4.76mg	40% 36mg	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	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	26% 262mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	35.3% 0.32mg	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	148% 12mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	19% 0.43mg	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	77.7% 544mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.18% 266g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Green Plantains per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Boiled Green Plantains:

• 14 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Green Plantains.
• While 14 oz of Boiled Green Plantains contain 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Plantains provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Boiled Green Plantains:

• 14 ounces of Boiled California Red Kidney Beans have 22 times more Calcium, 3.6 times more Copper, 9.9 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 1.4 times more Potassium, more Selenium and 6.1 times more Zinc than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.2 times more Omega 3, 3.6 times more Fiber and 8.4 times more Protein than Boiled Green Plantains.
• While 14 oz of Boiled Green Plantains contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Plantains offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in 14 ounces.