Comparing Nutrients in 1 kilogram Red Kidney Beans VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Red Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	116% 3370kcal	53.4% 1550kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	318% 414g	130g per day for Men 19-50 years
Sugars	29% 21g	294% 213g	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	52.7% 38.2g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 137g	g per day for Men 19-50 years
Fiber	400% 152g	58% 22g	38g per day for Men 19-50 years
Protein	402% 225g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	162% 2.1mg	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	133% 530μg	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	50% 45mg	182% 164mg	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	14% 2.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	83% 830mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	49% 0.44mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	71.7% 1.65mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	140% 4770mg	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	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	15% 559g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Baked Yellow Plantains per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Baked Yellow Plantains:

• 1 kilogram of Red Kidney Beans has 6.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.4 times more Vitamin B9 than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains more Vitamin A, 3.6 times more Vitamin C and 2.3 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Baked Yellow Plantains:

• 1 kilogram of Red Kidney Beans has 27.7 times more Calcium, 15.9 times more Copper, 23.9 times more Iron, 3.4 times more Magnesium, 6.7 times more Manganese, 11 times more Phosphorus, 2.8 times more Potassium, more Selenium and 13.3 times more Zinc than Baked Yellow Plantains.
• 1 kilogram of Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.2 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 6.9 times more Fiber and 14.8 times more Protein than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains 10.2 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Baked Yellow Plantains provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Baked Yellow Plantains provide inadequate amounts of Omega 6 in one kilogram.