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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 603kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	68.4% 89g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	NA	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	5.6% 4.05g	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	% 4.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	97% 37g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	31.8% 0.41mg	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	27.8% 111μg	73.4% 294μg	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	89% 80mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	127% 1.15mg	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	37.2% 2.98mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	55% 1.26mg	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	17.6% 123mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6.55% 243g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.6 times more Vitamin B2, 2.4 times more Vitamin B5 and 16.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.

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

• Boiled California Red Kidney Beans contain 33 times more Calcium, 2.5 times more Copper, 4 times more Iron, 2.9 times more Manganese, 4.4 times more Phosphorus and 4.8 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Boiled California Red Kidney Beans have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 1.2 times more Energy and 1.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.3 times more Omega 3, 4.2 times more Fiber and 7.3 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.