Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Boiled Kidney Beans	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	43.8% 1270kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	77.4% 75g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	314% 408g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	300% 218g	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	67% 48.6g	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	% 49.7g	g per day for Men 19-50 years
Sucrose	NA	% 119g	g per day for Men 19-50 years
Fiber	168% 64g	84.2% 32g	38g per day for Men 19-50 years
Protein	155% 86.7g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	223% 2.9mg	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	325% 1300μg	NA	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	NA	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	2% 0.3mg	73.3% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	35% 350mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	129% 1.16mg	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	278% 22mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	122% 2.8mg	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	197% 1380mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 669g	13.3% 490g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Plantains, yellow, fried, Latino restaurant:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1 and 2.9 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain more Vitamin A, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 36.7 times more Vitamin E and 3.8 times more Vitamin K than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Plantains, yellow, fried, Latino restaurant:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Selenium, 4.2 times more Zinc and 1.4 times more Water than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.3 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Plantains, yellow, fried, Latino restaurant have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Fiber and 6.1 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.9 times more Energy, 15 times more Fat, 24.9 times more Saturated Fat, 1.3 times more Omega 3, 18.7 times more Omega 6, 1.8 times more Carbohydrate and 68 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 1 kg.