Comparing Nutrients in 14 ounces Boiled Green Plantains VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 480kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	10% 7.34g	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	1.9% 1.4g	0% 0g	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	% 1.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.03g	% 7.34g	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	22.6% 0.29mg	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	47.6% 191μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	59.5% 0.54mg	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% 1.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	29% 0.67mg	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	13.6% 95mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.4% 274g	8.37% 310g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.3 times more Vitamin B2, 2.8 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 7.6 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1 than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin K per 14 oz.

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

• Boiled Green Plantains have 1.2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 1.5 times more Manganese, 3.8 times more Phosphorus, more Selenium, 148 times more Sodium and 3.3 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Green Plantains have 1.4 times more Energy, 2 times more Carbohydrate and 1.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.