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

Macros Ratio

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

Macro Nutrients

	Baked Yellow Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	68.4% 89g	130g per day for Men 19-50 years
Sugars	117% 84.7g	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	21% 15g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 54.4g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	97% 37g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 179μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	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	64% 0.83mg	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	52.6% 210μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.3% 65mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.7% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	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	14% 1.1mg	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	28.5% 0.65mg	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	21% 147mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.58% 0.83mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6% 222g	7.18% 266g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6 and 13.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled California Red Kidney Beans contain 22 times more Calcium, 6.6 times more Copper, 10.6 times more Iron, 1.9 times more Manganese, 3.7 times more Phosphorus, more Selenium and 4.1 times more Zinc than Baked Yellow Plantains.
• Both Baked Yellow 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:

• Baked Yellow Plantains have 1.3 times more Energy and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 4.2 times more Fiber and 6 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.