Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Green Plantains

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	29% 840kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	224% 292g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	31% 22.5g	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	0% 0g	4.83% 3.5g	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	% 0g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 15g	g per day for Men 19-50 years
Fiber	113% 43g	68.4% 26g	38g per day for Men 19-50 years
Protein	93% 52.2g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	169% 2.2mg	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	90% 360μg	120% 480μg	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	13.3% 12mg	101% 91mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	89% 0.8mg	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	146% 11.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	47.4% 1.1mg	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	129% 900mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	21% 780g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Green Plantains:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 than Boiled Green Plantains.
• While Boiled Green Plantains contain 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.
• Both Canned All Types Kidney Beans and Boiled Green Plantains have similar amounts of Vitamin B3 and Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Green Plantains:

• Canned All Types Kidney Beans have 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 Canned All Types Kidney Beans and Boiled Green Plantains have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.2 times more Omega 3, 1.7 times more Fiber and 4.8 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Energy and 2 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Green Plantains have similar amounts of Sugars per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 kg.