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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Energy	116% 3370kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	224% 292g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	400% 152g	68.4% 26g	38g per day for Men 19-50 years
Protein	402% 225g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	83% 830mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	18.7% 691g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Green Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Red Kidney Beans has 12.2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 8.2 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 2 times more Vitamin C than Raw Red Kidney Beans.

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

• 1 kilogram of Red Kidney Beans has 27.7 times more Calcium, 8.7 times more Copper, 22.3 times more Iron, 4.9 times more Magnesium, 10.2 times more Manganese, 16.9 times more Phosphorus, 4.7 times more Potassium, more Selenium and 19.9 times more Zinc than Boiled Green Plantains.
• 1 kilogram of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.8 times more Energy, 13.8 times more Omega 3, 2.1 times more Carbohydrate, 5.8 times more Fiber and 20.7 times more Protein than Boiled Green Plantains.
• Both Red Kidney Beans and Boiled Green Plantains offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in one kilogram.