Comparing Nutrients in 1 kilogram Green Plantains VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	112% 145g	130g per day for Men 19-50 years
Sugars	31.6% 23g	25.5% 18.5g	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	14% 10g	0% 0g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 18.5g	g per day for Men 19-50 years
Fiber	58% 22g	113% 43g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	57% 0.74mg	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	70% 280μg	90% 360μg	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	224% 202mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	150% 1.35mg	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	94% 7.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	73% 1.68mg	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	44.3% 310mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	16.5% 611g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 16.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

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

• Raw Green Plantains have 1.5 times more Magnesium and 1.8 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese, 2.9 times more Phosphorus, 148 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Canned All Types Kidney Beans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 1.8 times more Energy, 2.5 times more Carbohydrate, 1.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.7 times more Omega 3, 2 times more Fiber and 4.2 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.