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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	41.7% 1210kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	175% 228g	130g per day for Men 19-50 years
Sugars	31% 22.5g	4.4% 3.2g	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	4.83% 3.5g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	195% 74g	38g per day for Men 19-50 years
Protein	19.5% 11g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	92% 1.2mg	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	120% 480μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	269% 2.42mg	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	37.5% 3mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	207% 4.77mg	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	34.3% 240mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18.7% 691g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Green Plantains has 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C

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

• 1 kg of Boiled Red Kidney Beans contains 9.3 times more Calcium, 3 times more Copper, 9.8 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, more Selenium and 7.6 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 Boiled Green Plantains has 1.3 times more Carbohydrate and 7 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 6.5 times more Omega 3, 2.8 times more Fiber and 8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Boiled Green Plantains as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.